Name: Playbook - Ida Jemina - W3/D3 Heavy Glutes and Legs
Uploaded: 2021-01-18T16:38:52.102Z
Duration: 75 min
Description: W3/D3 Heavy Glutes and Legs

Heidi Turunen

Monini Huerta

Benjamin

Benaisha

Jonna

Renee payne

Glute bridge ja sumo deadlift eivät vieläkään tunnu mulla vaikka lisäsin painoja viikolta 1 lähtien, teen ne varmaan väärin! :( saisiko äppiin vinkkejä miten nämä kohdistuisi oikein?

Jannika Kaatrakoski

Amazing program! Achieving PRs in both sumo deadlifts and hip thrust! 💪🏆Thank you so much Ida ! ❤️ you know what takes for goooood gainzzz 😉😘❤️

Marija Anto

Ihan paras treeni😍 raskaat ja super tehokkaat liikkeet
Love it🔥

Tuuli

We didn't come to play today! Put your favorite gym workout music on since it's time for our heavy weight session. In today's workout you will do some amazing compound movements as well as a couple of great isolated exercises. Remember increase your weights once again just a tiny bit. Let's make progress. 

Always do warm-up sets before working sets.

1. Glute bridge 3x8
2. Sumo Deadligt 3x6
3. Elavated partial sumo squat 3x8
4. Kneeling pull through 3x10
5. Diagonal cable kickback 3x10
6. Seated calf raise 3x8

- Place the weights just above your pubic bone, 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

- With a wide stance and knees pointing slightly outwards grab the bar with a narrow enough grip to allow your arms to go between your legs
- Keep your spine neutral, core tight and knees aligned with your feet throughout the exercise
- Pull the bar up allowing it to travel as close to your legs as possible
- Bring your hips forward as you come up
- Return to the starting position

Sumo deadlift

- With a wide stance stand on top of a couple of step boards or weight plates
- Hold a dumbbell in your hands between your legs
- Point your toes out and keep your knees in line with your toes throughout the exercise
- Lower down to a low squat position
- Come back up but not all the way in order to keep the tension in your glutes at all times throughout the exercise
- Come back down with a controlled motion

Elevated Partial Sumo Squat

- In a low cable setup grab a rope and face away from the machine
- Get on your knees and away from the machine
- Place your forearms to take support from your hips
- Hinge at your hips and sit down on your heels
- Push your hips forward and come up by engaging your glutes
- Squeeze on top!

Kneeling Pull Through

-Hook a leather 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 glutes to slowly "kick" the working leg back and out to the side in a semicircular arc as high as it will comfortably go as you breathe out. 
-Tip: At full extension, squeeze your glutes 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.

Diagonal Cable Kickback

-Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off. Position the base of quads under the knee pad and allow your hands to rest on top.
-Extend your ankles and release the safety bar.
-Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
-Extend the ankles and exhale as you flex the calves.
-Repeat for the assigned number of repetitions.

Seated Calf Raise

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