Name: Playbook - Ida Jemina - W4/D1 Glutes and Legs Volume Pump
Uploaded: 2024-02-23T11:32:14.680Z
Duration: 60 min
Description: W4/D1 Glutes and Legs Volume Pump

Wendy

The Bulgarian split squats get me every time 🔥!

Tiffany

Yana

Feels great to break a sweat! The hard work is paying off!🍑🦵💪❤️🔥

Jillian Whitton

Tiia Gurkalova

Feels great with this burn in my glutes 😍🔥

Emmelie

Martina

This is a great way to start the week! With this super routine of glutes and legs! We love you, Ida

Melissa

carrlee

I get unmotivated doing the same workouts every week

Sydney

Omg love this 💪🏻 love how my booty getting its shape 🍑😁

Nikol

1 star was an accident I meant to do 5 start. One of my favs

isaura suarez

Rebecca

Natalya

Wohoo! Behind but plan on doubling up next few days!!

Stephany

😍😍😍 can’t wait for the nezt new sets 🤩🥳

Karolina

Froggies-liikkeen video ja ohje eivät ihan täsmää, puhutaan penkistä jne. 🙂

Alexandra

Hyvä treeni! Nyt innolla odotetaan mitä ens viikolla tää treeni tuo tullessaan!

Jenna

Hole Body is on fire, I really love this workouts! I can see and feel how my body is changing, this motivates me every day 💪

Lisa

Sarah

Tää on ollut koko ohjelman haastavin treeni, jonka jälkeen ihan mieletön olo 💪🏼🤩💦 en malta odottaa uuden viikon lanseerausta 😍 kiitos upeesta ja supertehokkaasta ohjelmasta! 🍑🍑

Lotta

Irina

Giorgia

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 volume! Remember, this is how we make progress and gains. You got this!

Equipment: Bands and dumbbells.

Always do warm up sets before heavy working sets.

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

W4/D1 Glutes and Legs Volume Pump

Lorena

Ashley Nicole

puii

W1/D1 Glutes and Legs Volume Pump

Giulia

W1/D2 Entire Upper Body

Michelle

Gina

W1/D3 Dumbbell Glutes and Legs

Really enjoying the first week of this workout 🔥

Jamie

W1/D4 ABS + CARDIO

Cdubs

W1/D5 Round Glutes

Vania Maia

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

Kateřina

W2/D3 Dumbbell Glutes and Legs

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

W2/D4 ABS + CARDIO

Amazing workout! My glutes are on fire 🔥

Lena

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

Kendall

W2/D5 Round Glutes

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.

Amanda

W3/D1 Glutes and Legs Volume Pump

Sanna Arpiainen

W3/D2 Entire Upper Body

W3/D3 Dumbbell Glutes and Legs

W3/D4 ABS + CARDIO

Starting to see the results!!! 👏👏👏

Dima

W3/D5 Round Glutes

Megan

Love I keep getting challenged, bring it on!

W4/D2 Entire Upper Body

W4/D3 Dumbbell Glutes and Legs

The planks are getting longer and I’m getting stronger! 🎉

W4/D4 ABS + CARDIO

Week 4 and still burning!!  However looking forward to the switch up next week. 😊

Ellie

W4/D5 Round Glutes

Tää oli ihan huippu kiva treeni!😍 parasta kun treenit kovenee💪🏼 rakastan muutenkin yli kaiken glute bridge liikettä ja sitä tää setti tarjoili!😍🍑🔥

Ninni

You know it’s a good workout when you moan and groan along the way!!
🦵🥊😅

W5/D1 Intense Glute & Leg Day

Was sick all last week , great workout to get back in 👏👏👏

W5/D2 Total Upper Body

W5/D3 Build curves - Glutes & Legs Strength

357 calories burned! I can’t feel my body 😅

Wow what a great ab and lower body circuit! Definitely got me sweating!

W5/D4 ABS + Boosting Lower Body Circuit

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

Corinne

W6/D2 Total Upper Body

That torture walk gets me every time! 😃🔥

W6/D3 Build curves - Glutes & Legs Strength

These Abs are some of my favorites!!! And the lower body circuit is 🔥!

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

That finisher had my glutes screaming! 🔥

W7/D1 Intense Glute & Leg Day

Love the strength I am feeling and seeing!

Something about completing 56 pushups on your toes that makes you feel strong AF 😊

W7/D2 Total Upper Body

W7/D3 Build curves - Glutes & Legs Strength

Gaby Ruiz

W7/D4 ABS + Boosting Lower Body Circuit

Mira

W7/D5 Ultimate Booty Builder

I honestly feel my glutes are across the street at my neighbor’s!!!!
🤣😉😅

WoW, I’m never ready for this workout 😅 not being ready though doesn’t mean I won’t do it 😤😼

W8/D1 Intense Glute & Leg Day

W8/D2 Total Upper Body

W8/D3 Build curves - Glutes & Legs Strength

Seemed never ending… but gives good results 🙌🏻

W8/D4 ABS + Boosting Lower Body Circuit

Oh my God, that was tough! Am I ever going to fall in love with the gym? 🥹😢

W8/D5 Ultimate Booty Builder

Yass, the burn! I appreciated the s.l. d.l. video. Haven’t done them quite like that before. Really targeted the upper glute of the moving leg!!

W9/D1 Volume Legs and Glutes

Love all the arm variations! Arm days are my favorite!

W9/D2 Upper Body Sculpt

Feeling successful 😃 My form on RDL’s and B-Stance has improved so much! Never could have done this without this program!

I loved this one! My inner thighs are going to feel it tomorrow

W9/D3 Thick and Strong Lower Body

Did not like this workout very much but I am a runner so I get plenty of cardio.

Laurie

W9/D4 ABS + Booty Lift Cardio

W9/D5 Glutes Targeted Band Workout

Increasing my weights and feeling confident in my form! Love seeing the progress!

W10/D1 Volume Legs and Glutes

End of the day workout this time and so happy I did it! 🎉

I love the the fact that you introduce upper work outs even if the main focus is the booty ❤️  Enjoyable 🙌🏻

W10/D2 Upper Body Sculpt

W10/D3 Thick and Strong Lower Body

Woho! Friyay!!! Good session well with my tomato face 🔥 💦 💪🏻 another amazing workout complete! #trainingwithIda

W4/D1 Glutes and Legs Volume Pump

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