Name: Playbook - Ida Jemina - W2/D2 - Phase 1 - Hams, Glutes and Calves
Uploaded: 2024-02-13T13:19:03.613Z
Duration: 75 min
Description: W2/D2 - Phase 1 - Hams, Glutes and Calves

Wendy

That was good, candles are still sore from last week

Olivia schmidt

Calves are burning!!!! Love leg/butt days!

Melissa Johnson

Shirleyou

Moving up the weights. Feeling stronger already 🔥

Exzon

Liz Bowman

Vanessa

Fantasic! Today I did Curtasy Smith with a dumbell instead of in the Smith machine

Maria

Lola

Brittney

Hey! Love your program so far. You give me confidence to try harder! Just a quick question. Any tips to help me feel the kickback on the right side? I always feel it in the glute that supports me instead of the one kicking. I bent my knee and I'm trying to tighten my core.. any other tips for me to keep in mind? Thank you!!!

Mélanie Blais

Jessy

Daniel

Evelyn

Guess what coach!! I upped my weights!! 💪💪🌟

Week 2 day 2 ✔️ another sweat sesh in the books!! If you haven’t checked out Ida’s playbook. You are missing out.

Brandi

Oh yeahh gains here we come! If you feel like you could increase weight on some exercises compared to the last week's Hams, Glutes and Calves session - go for it!

Before each exercise start with warming up. Do at least 3 warm up sets per exercise prior to working sets. Perform the warm ups with light weight and add more weight  to each warm up set.

Let those hammies stretch, glutes get to work and calves burn!!

Don't worry if on some exercises you do feel some burn also on your quads, as they too work to an extent on compound exercises that target the hamstrings and glutes. Remember to do warm up sets before moving on to working sets on each exercise - let's gooo!!

Alternatively you can perform this exercise with a barbell.

-Assume a standing position with your feet shoulder width apart and hold the dumbbells with your palms facing inward. 
-Engage your core, bring your shoulder blades together, and keep your chest held high.
-With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. You should feel a deep stretch in your hamstrings as your hips move backwards. 
- Reverse the motion as you return to the standing position and squeeze your glutes.
-Maintain tightness in your core and repeat!

Romanian Deadlift

- Place the weights across your hips, you can use a training mat or similar as a pad if needed.
- Keep your chin tucked, knees bent and glutes against the floor to start each rep.
- Push through your heels to maximize glute activation as you thrust your hip up.

Glute Bridge

Remember to perform all sets and reps with both sides! Alternatively you can perform the exercise with dumbells.

- Begin with the barbell supported on top of the traps. The chest should be up.  Adopt a narrow stance with the feet turned out as needed
- Descend by flexing the knees and moving the hips back. Ensure that the knees stay align with the feet
-Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot.
-Lunge down as deeply as possible, hovering your knee near the floor.
-Slowly return to the standing curtsy position.

Curtsy Smith

Alternatively you can perform this exercise in a Lying Leg Curl Machine.

-Adjust weight to allow for completion of repetitions
-Start with your legs straight in-between the pads
-Bend at the knee and use your hamstrings to curl the pads until your feet are directly below your knees
-Return to the starting position in a controlled manner to complete the repetition

Leg curl

Superset: Perform exercise A and B back to back without taking a break in between. Take a break after finishing both exercises.

-Properly position yourself on the machine and adjust the weight as necessary
-Begin by using your abductors and glutes to push your knees out and away from your hips until your reach full range of motion
-Return to the starting position to complete the repetition

Abduction machine

-Properly position yourself on the machine and adjust the weight as necessary
-Begin by using your abductors and glutes to push your knees out and away from your hips until your reach full range of motion
-Perform the prescribed amount of pulses
-Return to the starting position at the end of the set

Abduction machine pulses

Abduction Superset

Remember to perform all sets and reps with both sides! Alternatively you can perform kickbacks with a band.

-Hook a ankle cuff to a low cable pulley and then attach the cuff to your ankle. 
-Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glute to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go. 
-Tip: At full extension, squeeze your glute for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.

Cable Kickback

Alternatively you can perform this exercise in a Smith machine, Standing Calf Raise Machine or with dumbbells in a standing position.

-Take a seat on the bench and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off. 
-Extend your ankles.
-Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
-Extend the ankles as you flex the calves.
-Repeat for the assigned number of repetitions.

W2/D2 - Phase 1 - Hams, Glutes and Calves

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