Name: Playbook - Ida Jemina - W3/D1 Glutes and Legs Volume Pump
Uploaded: 2024-02-23T11:32:14.630Z
Duration: 60 min
Description: W3/D1 Glutes and Legs Volume Pump

This is one of my favs! The froggies are not getting easier at the end 😅😅 I may have to switch that up in the rotation.

Kendall

Amanda

Sanna Arpiainen

Definitely made my legs weak by the end! Great workout

Tiffany

It went better then the second week. Thank you!!!

Moni

Sjofn Maria

Yana

Week 3!!! I feel so much stronger! And faster! These workouts burn your booty. It’s so worth it and I feel like waking up to do them is getting more exciting. 🤙🏼🌸

Craig

Ohh, felt soooo good💥🔥 I have love-hate relationship with bulgarian split squat🙃

Tiia Gurkalova

Holy crap... that workout about killed me  😩

Candy

Hyvää Itsenäisyyspäivää! 🤗❤️‍🔥👌🏼🍑🇫🇮

Martina

Emmelie

Tää on kyllä tosi  tehokas treeni setti. Saa hien tosi hyvin pintaan ja lihaksiin kipua🔥🤩

Tiia-Maria Gurkalova 

App ei toiminut oikein, oliko vika missä, en tiedä.

Tiiju

Hi Ida,I am working on my booty in your 12 weeks program,it is good so far. I would like to know where is your pink band from! It seem is not rolling of the place,mine rolling all over.

Thanks Zdenka
Have a wonderful day 🌞🤗🥰

Zdenka

Irina

Antonia

This routine killed me! It is completely exhausted! 🍑😩😭🧡

Melissa

Carrlee

Suvi

Omg 🥵my🦵and🍑 are burning as hell🔥

Marta

Michelle

Taina

Monini Huerta

isaura suarez

Love this app, love your workouts ❤️💪🏻 my ass and legs burning like hell every single workout 💪🏻

Nikola

Moza

Awesome. Looking forward to the next few weeks. 
Any advice on how to eat to grow my butt? I started eating extra 500 calories a day (good carbs and protein mainly). But don’t want to have that much meat... twice or three times a week is my goal. Is it possible to grow your butt this way?

Johana

Natalya

Stephany

Karolina

Feeling that bump on fire 🔥 🍑 💦 💥 #Igotthis #trainingwithIda 💕

Isa Flores

Jenna

Ou nou. Kyllästyttää. Pidin ohjelmiesi vaihtuvuudesta, mutta onko tän booty-ohjelman treenit aina näitä samoja, toistojen määrä vaan muuttuu?

Kirsi

Last 6 sets my legs were shaking, nothing else I can say 😄

I'm so excited you are on week 3 and making them gains like a beast! Let's build muscle and strength to glutes and lower body with Volume Pump Workout. By increasing the volume workout by workout you make progress. That's why we'll perform more reps than last time. Let's get this party started and make results!!

Always do warm up sets before heavy working sets. Equipment: Bands and dumbbells.

3 rounds:
Back leaning abduction 30s
Upright abduction 30s
Forward leaning abduction 30s

1. Hip Thrust with Dumbbell  3x14 + Banded Hip thrust 3x20
2. Assisted romanian deadlift 3x14 + Bench glute kick back 3x20
3. Bulgarian Split Squat 3x14
4. Twisting fire hydrant 3x14
5. Side lying abduction 3x15
6. Froggies 3x15

This circuit is here for you to activate your glutes! It will burn! Take a band and do THREE ROUNDS! Perform exercises A, B  and C back to back without taking a break in between. Take a break after all three exercises are done. Perform a total of three giant sets.

- Take a seat with a band around your legs
- Lean back
- Push your knees apart from each other engaging the glutes and abductors
- Bring the knees close to each other
- Repeat

Back Leaning Band Seated Abductions

- Take a seat with a band around your legs
- Sit with upright
- Push your knees apart from each other engaging the glutes and abductors
- Bring the knees close to each other
- Repeat

Upright Band Seated Abductions

- Take a seat with a band around your legs
- Lean forward
- Push your knees apart from each other engaging the glutes and abductors
- Bring the knees close to each other
- Repeat

Forward Leaning Band Seated Abductions

Volume Pump Glute Circuit

Perform exercises A and B back to back without taking a break in between. Take a break after both exercises are done.

This is such a great super set. First we do a heavy exercise and then continue with a lighter exercise.

-Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold a weight on your hips.
 -Lower your hips down so your glutes almost come in contact with the floor.
 -Pressing through your heels and squeezing your glutes, return the barbell to the start position.

Hip Thrust with Dumbbell

-Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Place a band around your legs.
 -Lower your hips down so your glutes almost come in contact with the floor.
 -Pressing through your heels and squeezing your glutes push your hip up.

Banded Hip Thrust

Hip Thrust with Dumbbell + Banded Hip thrust

Perform exercises A and B back to back without taking a break in between. Take a break after both exercises are done.

This is also such a great super set. First we do a heavy exercise and then continue with a lighter exercise.

- Place one knee on a bench as support
- Hold a dumbbell on one hand and lower the weight alongside with your leg while hinging at your hips and bending your knees slightly
- Keep your spine neutral throughout the exercise
- Pull the weight back up by engaging your glutes

Assisted Romanian Deadlift

- Place one knee and your hands on a bench as support
- Keep your one leg extended and lift it up until parallel with the upper body by engaging the glutes
- Psst! This is a bodyweight exercise but you can absolutely take ankle weights with this one if you want or attach a strap connected to the pulley around your ankle.

Bench Glute Kick Back

Assisted romanian deadlift + Bench glute kick back

- Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold a dumbbell in each hand, letting them hang by your side. This will be your starting position.
- Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with your foot as your perform the exercise.
- At the bottom of the movement drive through the heel to extend the knee and hip to return to the starting position.

Bulgarian Split Squat

- Starting Position: On all fours, knees below hips, hands slightly wider than shoulder-width. 
- Slightly lean with your hips towards the side of the supporting leg to feel a stretch in abductors. Straighten groin back parallel to ground and simultaneously lift the other leg up laterally. Return down to a slight lean.
- Repeat for prescribed reps, then switch legs.

Twisting Fire Hydrant

- Place a band just above your knees and lay on your side
- Raise your knee engaging your abductor and glutes

Lying abduction

-Lie down on the bench with your hips on the edge and your legs tucked underneath. 
-Be sure to be gripping the bench firmly underneath you.
-Fully extend both legs straight up and contract the muscle in your lower back and buttocks at the end of the movement.

Froggies

W3/D1 Glutes and Legs Volume Pump

Wendy

Christy

Ligita

W1/D1 Glutes and Legs Volume Pump

The last one was a challenge whewwww! Did it tho ;)

Gina

Ooooui the leg raise was hard for me whewwww… good one I enjoy it

W1/D2 Entire Upper Body

W1/D3 Dumbbell Glutes and Legs

Ran short on time and was only able to get the ab workout done this morning. Will get some cardio in tonite

Sharyl

W1/D4 ABS + CARDIO

Dima

W1/D5 Round Glutes

W2/D1 Glutes and Legs Volume Pump

Fantastic arm workout! Yours are the best!

Merry Christmas to you Ida! Thank you for the festive fun. 🎄😇🎅🎉🥳🎁🎊

Evie

W2/D2 Entire Upper Body

Barrbi

Girl, I have been sick and starting off where I left off was rough! Lol but I did it all! 💪🏼💪🏼

W2/D3 Dumbbell Glutes and Legs

Those leg raises and windmills, wow! Great workout as always from you!

W2/D4 ABS + CARDIO

I think I am finally getting my stamina back!! Woo hoo!

Killer glutes 🔥🔥🔥 but I loved it!

W3/D1 Glutes and Legs Volume Pump

Community

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