Name: Playbook - Ida Jemina - W4/D1 Glutes and Legs Volume Pump
Uploaded: 2022-11-13T17:38:33.596Z
Duration: 75 min
Description: W4/D1 Glutes and Legs Volume Pump

Moni

Jennifer Valle

Benaisha

I've been doing this for a month now (I didn't exercise for three weeks because I was feeling down) and today was stresfull day at work, I was so mad. Did this exercise and my mood went do high up. Eventhoug my muscels hurt, my brain feels so renewed.

Martina

🍑 ON 🔥🔥🔥
💪💪💪😍😍😍

Marija Anto

Marisa

Week 4 woohoo! Next week you will enter the second 4 week period of this program and things will change! I'm so proud of you! Keep on killing it! 

Okay! Time to increase the weights once again! Remember, this is how we make progress and gains. If you could do every rep and set last time properly, pick a bit heavier weights than last time when doing these exercises. If you couldn't get all the reps in last time, stick to the same weight. You got this!

Always do warm up sets before working sets.

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

1. Hip Thrust 3x12 + Banded Hip thrust 3x20
2. Assisted romanian deadlift 3x12 + Bench glute kick back 3x20
3. Single leg diagonal leg press 3x12
4. Pull through3x15
5. Back extension for glutes 3x15
6. Twisting fire hydrant 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 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 barbell across 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

-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 legsq.
 -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 + Banded Hip Thrust Superset

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 Superset

- Sit down to the leg press machine diagonally
- Place you upper leg on the leg press with a wide stance while keeping your knee aligned with your foot
- Keep your spine neutral throughout the exercise
- With a controlled motion push the leg press up and down with your working leg

Single Leg Diagonal Leg Press

-Face away from the machine and grab the rope attachment with your palms facing each other in between your legs
-Take a few steps away from the machine so that the pulley begins to lift the weight off the rack. Ensure that you are far enough so that the weight lifted does not come back in contact with the weight stack
-Begin the movement by bending at the knees and waist and pushing your hips back towards the machine. We bent the knees to target the glutes more than hamstrings.
-Keep pushing your hips back until you feel a nice stretch
-Pause for a second and reverse the movement by extending at the hips
-Ensure that you squeeze and activate your glutes at the top of the movement
-Repeat for the desired amount of reps

Bent Knee Pull Through

- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
- With your body straight, cross your arms in front of you or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
- Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
- Slowly raise your torso up by engaging the glutes

Back Extensions for Glutes

- One rep more than last time in every set.
-This exercise works your both sides at the same time
-Starting Position: On all fours, knees below hips, hands below shoulders. 
-Resistance band around legs just below the knee.
- Lean on the other side, then lift your legs upright and one leg laterally, groin parallel to ground.
-Repeat for prescribed reps, then switch legs.

Twisting Fire Hydrant

W4/D1 Glutes and Legs Volume Pump

Zimms

Heidi Turunen

Uljana

W1/D1 Glutes and Legs Volume Pump

Tää oli kiva kun ei kestä niin kauaa. Hyvin lähti unihiekat silmistä. Vatsat 🔥🔥🔥🥵

Kellen Riley

Start again after long vacation of rest🥹

Nepo

W1/D2 Entire Upper Body

Magdalena

Karina

W1/D3 Heavy Glutes and Legs

W1/D4 ABS + CARDIO

W1/D5 Isolated Glutes

6/5 mutta liian pitkä 75 min ja alkulämmittely ja loppuverryttely suihkut yms niin liian kauan menee yhteensä.

W2/D1 Glutes and Legs Volume Pump

Increased in weights… couldn’t even lift 5 lbs when I first discovered you! Now I’m at 15!

W2/D2 Entire Upper Body

Mari

Wow I’ve never sweat this much in a workout! I’m feeling the burn!

W2/D3 Heavy Glutes and Legs

Maria

W2/D4 ABS + CARDIO

I thought my glutes were gonna explode in the end.

Elizabeth

W2/D5 Isolated Glutes

Pull throughs be burning by that point in the workout 🏋🏻‍♂️

Definitely feeling it ! 😵‍💫😵‍💫😵‍💫

🍑🍑🍑♥️♥️♥️♥️ love it!!!!! 🥵

Monini Huerta

W3/D1 Glutes and Legs Volume Pump

That core part at the end was so intense I know if my friend hadn't have showed up to join me I would have quit early. It's amazing what a workout partner can pull out of you.

W3/D2 Entire Upper Body

Ihan parhaita nää sun saliohjelmat 🔥🔥

Meea

W3/D3 Heavy Glutes and Legs

Addelyn Quinn

Minna

W3/D4 ABS + CARDIO

W3/D5 Isolated Glutes

Prabekam

My abs burn so good after these ab circuits!!

W4/D2 Entire Upper Body

Love this sh**!! 🖤🖤 Thank you for giving me the confidence to keep on keeping on at the gym 🥹🥲.

Vanessa

W4/D3 Heavy Glutes and Legs

Melissa

I've definitely noticed my core getting stronger, and I wasn't even out of breath after the 30 min cardio workout. This is definitely my favorite program, but I love all of your programs!

W4/D4 ABS + CARDIO

Great! The gym closed yesterday so I could only do half, so I finished today!

Ange

W4/D5 Isolated Glutes

Okay didn't think I could go from last week to this week with the progression but here I am 😭. I was thrusting off a bench that was too high!

Literally amazing!! Feeling so good!!! 🙌🏼

ingrid

W5/D1 Intense Glute & Leg Day

rosa

W5/D2 Total Upper Body

Wow this new split is HARD! My legs are shaking which means it’s doing it’s job! 🔥

W5/D3 Build curves - Glutes & Legs Strength

Vicky👑✨

W5/D4 ABS + Boosting Lower Body Circuit

Seems like a more simple day... 🔥 like usual!

Aivan mahtava setti! Pakarat ihan tulessa 🔥🤩

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

Good I would like to see more ab workouts though but not sure if they are necessary or not 🤔 I know when moving the upper body it adds

Megan

W6/D2 Total Upper Body

Great! Is it bad if I do the squats and glute bridges on the smith machine?

W6/D3 Build curves - Glutes & Legs Strength

Melkein tuli oksennus tämän jälkeen, tavallaan ihana tunne 😅🤣

Christian

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

Aivan kuollut, mutta teki niin hyvää! #wetlookmop

W7/D1 Intense Glute & Leg Day

it would be really useful to insert an option in the app to keep track of the weight/kg you use , to monitor your progress. 😘😘

Cioski

W7/D2 Total Upper Body

W7/D3 Build curves - Glutes & Legs Strength

💥💥💥💥💥👏🏻👏🏻👏🏻👏🏻👏🏻

W7/D4 ABS + Boosting Lower Body Circuit

It was great, definetly feel a pump! Im seeing results with the program!

Mireille

Lots of cable work. Would love to see the band alternative to those

Tamar8818

W7/D5 Ultimate Booty Builder

Ida, I move to Budapest in July. My schedule is going to change a lot and I’m worried I won’t be able to make 5 days a week. Can I still make great progress with 4 days? ( really trying to transform legs/glutes/and cut some fat)

W8/D1 Intense Glute & Leg Day

So excited for the new program you made! 💪🏼🤩

W8/D2 Total Upper Body

W8/D3 Build curves - Glutes & Legs Strength

W8/D4 ABS + Boosting Lower Body Circuit

W8/D5 Ultimate Booty Builder

Sooooo excited for this new block 😍😍!!

Lepoviikon jälkeen sujui yllättävän hyvin, otin kevyesti kun tein kotona jossa rajalliset painot mutta tästä hyvä jatkaa.

Huh, this was hard! Tosi hyvä fiilis ku sai valmiiks, ens kerralla paremmin valmistautuneena 🥳👏🏼

Ninna Päivärinta

W9/D1 Defined Glutes and Legs

Miryam Guedea

Tosi hyvä ja raskas treeni. Parilla tehokeinolla saa kyllä paljon aikaan. Haastoi tosi hyvin ja kyllä selässä tuntuu😍🔥

Tuuli

W9/D2 Sculpted Upper Body

Amazing lower body workout! Getting stronger everyday 🫶🏼💖

Kyykkäsin ekaa kertaa oman painoni 💪🏻 jee! Tuloksia!

Kirsi

W9/D3 Thick and Strong Lower Body

Koska meilläpäin ei ole portaita salilla, tein vatsatreenin lisäksi kuminauhalla pakaratreeniä kotona ☺️👍🏼 Kivan kevyt treeni, lisäsin toistoja koska tiesin, että en pysty tekemään loppuun asti tämän päivän treeniä👏🏼

Karoliina

Tevin & Allie

W9/D4 Abs + Stairmaster Circuit

Grace

Äää mikä polte! Booty Burnout todella😂😍 omg, sairaan hyvä🔥🔥

W9/D5 Glutes Targeted Workout

Huh huh. Päätin että nyt viimeiset 3 viikkoa vedän täysiä. Isoja painoja rohkeasti. Tuntui niin hyvältä!

Tää treeni on kyllä mun suosikki jalkatreeni kaikista tähän astisista jalkatreeneistä sekä Shapedin että tän ohjelman puitteissa 💪🏻🔥

W10/D1 Defined Glutes and Legs

W10/D2 Sculpted Upper Body

Amazing so happy to be back on track 🫶🏼✨

Huh huh, olipa hyvä setti! Kyykky vielä kammoksuttaa mutta pienin askelin etenen.

W10/D3 Thick and Strong Lower Body

Aaah, the burning feeling 🤩🔥🔥🔥🆘

Marina

W10/D4 Abs + Stairmaster Circuit

W10/D5 Glutes Targeted Workout

W11/D1 Defined Glutes and Legs

Aamulla klo 6.30 salilla. Olipahan taas herätys. Mutta ihanan tehokas. Ei oo kädet enää pulkannarut!

Näin pitkälle pääsin ennen kuntosalien täyssulkua. Viimeiset 1,5 viikkoa pitää sitten olla luova.

Ilman tätä appia en varmaan ikinä lähtis salille! Tää on tosi selkeä eikä turhaa kikkailua 💪 ja aina tuntuu siltä et nyt on tehty 😅😅

Tuli mieleen et onko mitään mahdollista laittaa aina jokasen liikkeen kuvaukseen et mihin lihakseen se liike ensisijaisesti tehoaa? Tietäis missä sit pitää tuntua ja oppisi ☺️ tuli vaan mieleen, aivan huippu appi jokatapauksessa!!! 🥰

Tiia

W11/D2 Sculpted Upper Body

W11/D3 Thick and Strong Lower Body

W11/D4 Abs + Stairmaster Circuit - level up

Omg, olin aivan kuollut. Laitoin niin isot painot että hyvä että jaksoin tehdä, pitää vaan luottaa ja uskaltaa. Ihanaa!

W11/D5 Glutes Targeted Workout

Huh huh. Toi sumo mave on raskas. Mutta selvisin!

Tää on kyl iha lemppari treeni 😍🔥

W12/D1 Defined Glutes and Legs

Olipas rankkaa. Edellisen viikon painot liian kevyitä mutta seuraavat sitten taas liian painavia tuohon toistomäärään nähden.

W12/D2 Sculpted Upper Body

W12/D3 Thick and Strong Lower Body

W12/D4 Abs + Stairmaster Circuit - level up!!

Such a great program!! You are the best, I can't wait to start other of your programs in the app. 
Thanks for everything my dear, your are such an inspiration 😍

Alejandra

Thank you for being my number 1 motivation the past 12 weeks!!! I LOVED the progress I made from your booty building gym program 😍🔥 definitely made some real results! Can't wait to tackle the next program 💪

W4/D1 Glutes and Legs Volume Pump

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