Name: Playbook - Ida Jemina - W3/D5 Round Glutes
Uploaded: 2024-02-23T11:32:14.671Z
Duration: 35 min
Description: W3/D5 Round Glutes

Starting to see the results!!! 👏👏👏

Dima

That last superset got me with the low squat pulses 🔥!

Tiffany

Megan

Moni

Yana

Legs shaking😩😩 What a workout!😍😍

Laura

Craig

Jillian Whitton

Ouch! My glutes are burning! Short but very effective workout! 😍🥵🍑🔥

Emmelie

Vitsi tuo viimeinen supersarja tekee kovaa🥵

Tiia-Maria Gurkalova 

Svitlana

Zdenka

Irina

Antonia

So good I love it 🍑👍💪🍑💪👍

Malene Dreyer

No words! Exhauste to the bones! Thank you so much, Ida for this training!! 😭🥵🥵🤗😍😍😍😍😍

Melissa

Carrlee

Omg that was TOUGH!! Good motivation to never skip a workout 😉

Michelle

isaura suarez

Great! Do you know approximately how many calories one looses during all the workouts for the home booty gain?

Ashley

Rebecca

Natalya

Was difficult today. Had do dig deep, few days behind.

Stephany

Evelyn

Such a way to start the week 💥 🔥 🍑 let’s get that round bottaaaay! 
#TrainingwithIda

Isa Flores

Jenna

Haluan vain kertoa, että VIHAAN tätä treeniä, mutta hyvällä tavalla! 😅 Iso kiitos, olet pelastanut mun salittoman syksyn täysin. Olet saanut jopa tällaisen vannoutuneen salitreenaajaan uskomaan, että myös kotitreenit voivat olla todella tehokkaita. Suuret kiitokset ja ihanaa joulun aikaa sinulle ja tietenkin koiruleille! 🥰

Katariina

Welcome glute gains! Today it's all about amazing glute focused exercises to really target that booty. Remember to SQUEEZE in every exercise! There is absolutely no rush. Let's feel the burn and make those glutes work!

We will have 5 different supersets consisting of 2 amazing exercises.

35 sec + 35 sec of work -> 15 sec rest. x 3 both sides

Superset: Extended lying abduction + Kick back
Superset: Donkey kick to Fire hydrant + Fire hydrant circle
Superset: Glute Bridge with pulses + Glute Bridge Hops
Superset: Crossover Abduction + Straight leg fire hydrant
Superset: Squat with Pulse + Low Pulses

Perform the exercises back to back without taking a break. Take a break between rounds.

- Lay down sideways by taking support with your elbow
- Lift up your hips and simultaneously open up your legs by engaging your glutes and abductors
- Come back down with a controlled motion
- Remember to perform sets to both sides!

Extended lying abduction

-Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral. 
- Bracing your core, begin to lift your right leg and hinging at the hip.
- Use your glute to lift your leg up toward the ceiling and squeeze at the top.

Kick Back

Superset: Extended lying abduction + Kick back

- Place your hands as knees on the floor
- Keep a neutral back and a tight core
- Raise your leg up and bring back down
- Raise your leg laterally engaging your glutes and abductors and bring back down

Donkey Kick to Fire Hydrant

- Assume a starting position on all fours with a band around your legs
- Lift one leg laterally up and bring it back by making a circle motion
- Bring your leg back down

Fire Hydrant Circles

Superset: Donkey kick to Fire hydrant + Fire hydrant circle

- Keep your chin tucked and knees bent.
- Push through your heels to maximize glute activation as you thrust your hip up.
- Bring your hip down but not all the way to maintain constant tension in the glutes.

Glute Bridge with pulses

- Keep your chin tucked and knees bent.
- Push through your heels to maximize glute activation as you thrust your hip up.
- With each rep hop on top to get your feet off the floor.
- Come back down with a controlled motion.

Glute Bridge Hops

Superset: Glute Bridge with pulses + Glute Bridge Hops

- Lie on your side and lift your leg up while keeping it extended
- Bring your leg down forward and tap the floor with your foot
- Lift your leg back up again and bring it down to tap your other foot

Crossover Abduction

- Assume your position on all fours
- Extended one leg to the side and keep it extended throughout the exercise
- Lift your extended leg up until parallel to the floor
- Bring your leg back down with a controlled motion

Straight leg fire hydrant

Superset: Crossover Abduction + Straight leg fire hydrant

- In a slightly wider stance than shoulder width lower down to a squat position
- Come partially back up and then lower down again
- Come back up to the starting position

Squat with Pulse

- In a slightly wider stance than shoulder width lower down to a squat position
- Perform a small up and down movement while staying low

Low Pulses

Superset: Squat with Pulse + Low Pulses

W3/D5 Round Glutes

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

Amanda

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

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! 💪🏼💪🏼

W3/D5 Round Glutes

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