Name: Playbook - Ida Jemina - W4/D1 Glutes and Legs Volume Pump
Uploaded: 2021-01-18T16:38:52.150Z
Duration: 75 min
Description: W4/D1 Glutes and Legs Volume Pump

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

W1/D1 Glutes and Legs Volume Pump

W1/D2 Entire Upper Body

W1/D3 Heavy Glutes and Legs

W1/D4 ABS + CARDIO

W1/D5 Isolated Glutes

W2/D1 Glutes and Legs Volume Pump

W2/D2 Entire Upper Body

W2/D3 Heavy Glutes and Legs

W2/D4 ABS + CARDIO

W2/D5 Isolated Glutes

W3/D1 Glutes and Legs Volume Pump

W3/D2 Entire Upper Body

W3/D3 Heavy Glutes and Legs

W3/D4 ABS + CARDIO

W3/D5 Isolated Glutes

W4/D2 Entire Upper Body

W4/D3 Heavy Glutes and Legs

W4/D4 ABS + CARDIO

W4/D5 Isolated Glutes

W5/D1 Intense Glute & Leg Day

W5/D2 Total Upper Body

W5/D3 Build curves - Glutes & Legs Strength

W5/D4 ABS + Boosting Lower Body Circuit

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

W6/D2 Total Upper Body

W6/D3 Build curves - Glutes & Legs Strength

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

W7/D1 Intense Glute & Leg Day

W7/D2 Total Upper Body

W7/D3 Build curves - Glutes & Legs Strength

W7/D4 ABS + Boosting Lower Body Circuit

W7/D5 Ultimate Booty Builder

W8/D1 Intense Glute & Leg Day

W8/D2 Total Upper Body

W8/D3 Build curves - Glutes & Legs Strength

W8/D4 ABS + Boosting Lower Body Circuit

W8/D5 Ultimate Booty Builder

W9/D1 Defined Glutes and Legs

W9/D2 Sculpted Upper Body

W9/D3 Thick and Strong Lower Body

W9/D4 Abs + Stairmaster Circuit

W9/D5 Glutes Targeted Workout

W10/D1 Defined Glutes and Legs

W10/D2 Sculpted Upper Body

W10/D3 Thick and Strong Lower Body

W10/D4 Abs + Stairmaster Circuit

W10/D5 Glutes Targeted Workout

W11/D1 Defined Glutes and Legs

W11/D2 Sculpted Upper Body

W11/D3 Thick and Strong Lower Body

W11/D4 Abs + Stairmaster Circuit - level up

W11/D5 Glutes Targeted Workout

W12/D1 Defined Glutes and Legs

W12/D2 Sculpted Upper Body

W12/D3 Thick and Strong Lower Body

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

W12/D5 Glutes Targeted Workout

W4/D1 Glutes and Legs Volume Pump

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