Name: Playbook - Ida Jemina - W4/D1 - Phase 1 - Full body strength
Uploaded: 2024-02-13T13:19:03.692Z
Duration: 75 min
Description: W4/D1 - Phase 1 - Full body strength

Making it a strong one today now swim time!!

Olivia schmidt

Exzon

Kotisalilla vapailla painoilla 4vko progress:

Kyykky 27 -> 37 kg 
Hipthrust 55-> 67,5kg
BOR&U 9x2 -> 15kgx2 
Penkki 24,5 -> 37kg
Pystäri 19,5 -> 27kg
Bicep 15 -> 20kg
Triceps 8 -> 17kg 

Keväisen selkävaivan takia halusin aloittaa noissa kahdessa ekassa super himmaillen että tekniikka pysyy varmasti mukana! Niissä onkin sitten seuraavalla jaksolla hyvät gainssit vielä otettavissa kun esim penkin kanssa tekee varmasti tiukempaa 😅 innolla odotan uutta jaksoa ensi viikolla!

Kirsi

Took a week off, came back stronger!!! 🙌

Evelyn

I’m definitely getting my strength back. Sometimes you just need someone to come along and switch up your whole routine from top to bottom. Loving this app and program.

Brandi

Last week of the Phase 1!! I'm super proud of you!😍 Next week it's time to start the second phase where we level up!💪 You get the workouts for weeks 5-8 very soon!

Once again we go even lower in reps than last time and that means even more weight. Add 2,5 or even 5 kg / 5 or even 10 lbs more weight depending on the exercise and how tough the sets felt last week. In dumbbell and cable exercises go one level heavier than last time. Add weight only to the exercises that you were able to succesfully perform all sets and reps in the previous Full body strength workout. So if you were unable to finish last time on an exercise, don't add weight to that exercise.

Before each exercise start with warming up. Do at least 3 warm up sets per exercise prior to working sets. Perform the warm ups with light weight and add more weight  to each warm up set.

For quads, glutes and hams. You can alternatively perform this exercise in a Smith-machine as well.

- Start with a hip width stance
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel 
- Push through your heels extending your legs to come up
- Keep your spine neutral and core tight throughout the movement

Barbell Squat

For glutes and hams. You can alternatively perform this exercise in a Smith-machine as well.

-Lie with your upper back supported on a bench, box or similar and your feet planted on the floor in front of you. Hold a barbell across your hips.
- Push the bar up by engaging your glutes
 -Lower your hips down in a controlled motion so your glutes almost come in contact with the floor.

Hip Thrust

This is an amazing exercise for your back muscles. Coming up from the row position brings variety to the movement and releases tension from the lower back. You can use lifting straps to allow you to use heavy weights. You can alternatively perform this exercise with a barbell as well.

- Hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up keeping your elbows close to your body
- Lower the weights back with a controlled motion
- Come back up to the starting position

Bent over row and up

For your chest muscles. You can perform this exercise alternatively with a barbell or dumbbells as well.

- Lie down on a flat bench on the smith machine.
- Position yourself so that the barbell will come down towards your sternum
- Lower the weight down with a controlled motion
- Use your chest muscles to push the weight back up
- Avoid bouncing the weight up from your chest

Bench Press Smith

For your shoulder muscles. You can perform this exercise alternatively with a barbell or dumbbells as well.

- Stand or alternately sit on a bench beneath the Smith bar
- With slightly wider than shoulder width grip push the weight up by engaging your shoulders
- Bring the weight back down to shoulder level in a controlled motion

Shoulder Press Smith

For your biceps. Alternatively you can do this exercise with dumbbells or barbell. If you have access to cable, it is a great option since it allows you to increase weight by small amount at a time which is useful in the long run.

- In a low cable setup grab a handle with both hands (underhand grip)
- Keep your body still and core tight throughout the exercise except for your forearms which should move the handle in an arc like motion up by engaging your biceps
- Bring the weight back down with a controlled motion

Cable Bicep Curl

For your triceps. Alternatively you can do tricep extensions or skull crushers.  If you have access to cable, it is a great option to utilize since it allows you to increase weight by small amount at a time which is useful in the long run.

- Attach a rope, straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width or if using a rope with a neutral grip (palms facing each other).
- Standing upright with the torso straight and a small inclination forward, bring the upper arms close to your body and perpendicular to the floor. This is your starting position.
- Using the triceps, bring the handle down until it touches your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move.
- After a hold at the contracted position, bring the handle slowly up to the starting point.
- Repeat for the recommended amount of repetitions.

Cable Tricep Pushdown

W4/D1 - Phase 1 - Full body strength

Aloitin tämän ohjelman alusta. Hyvältä tuntuu 💪

Heidi Rainesto

Jessica

Wafa

W1/D1 - Phase 1 - Full body strength

Jacquelyn

Wendy

W1/D2 - Phase 1 - Hams, Glutes and Calves

Tamara

W1/D3 - Phase 1 - Push day

OMG MY LEGS FEEL LIKE JELL-O!!!! 🥵🥵🥵🥵🥵

W1/D4 - Phase 1 - Quads

Näytti pahemmalta mitä oli. Hyvä treeni💪🏻

Sanna Arpiainen

W1/D5 - Phase 1 - Pull day

Happy Monday what a way to start the week strong

Felt great today! More comfortable with the barbell squats 😃

Melissa Johnson

W2/D1 - Phase 1 - Full body strength

That was good, candles are still sore from last week

Calves are burning!!!! Love leg/butt days!

W2/D2 - Phase 1 - Hams, Glutes and Calves

W2/D3 - Phase 1 - Push day

This is the only workout that makes me sweat hard! 😅😅😅😅

Olga

W2/D4 - Phase 1 - Quads

Love your workouts so much! You’re the best!

Jamie

W2/D5 - Phase 1 - Pull day

Shirleyou

Hard for me to do arms, I’m weak. Can’t seem to add weight well. When I go up I can’t do the exercise with proper form and the weight under isn’t enough 😫

W3/D1 - Phase 1 - Full body strength

Curtsy squats aren’t good for me so I subbed Bulgarian split squats

W3/D2 - Phase 1 - Hams, Glutes and Calves

W3/D3 - Phase 1 - Push day

Lower body is on fire!!!! Freezing outside, but my internal temperature is 1000 degrees!!!! 🥵😂

Veera

W3/D4 - Phase 1 - Quads

Arms are feeling good and strong. Grip strength is what got me this time

Yllättävää kyllä 120km pyöräilyn ohessa vaikeita ei olleet jalat vaan push day. Silloin erityisesti olkapääliikkeet piti tehdä normaalia pienemmillä painoilla. Pull jäi muhimaan odottamattomien vieraiden, väsymyksen ja lauantai aamun koronapiikin takia ja kulki sitten taas levon jälkeen kuin unelma 🤩 huomenna voikin startata 4 viikon intoa puhkuen valmiina rikkomaan ennätyksiä!

W3/D5 - Phase 1 - Pull day

Happy morning solid workout today!!🤩🔥

Amazing workout today. Calves are burning!

W4/D2 - Phase 1 - Hams, Glutes and Calves

Good way to start off after a quick break ☺️

W4/D3 - Phase 1 - Push day

I so dread quad day…my goodness 🥵🥵🥵

W4/D4 - Phase 1 - Quads

Not super motivated, but we got it done. Phase 1 done!

Rocca

W4/D5 - Phase 1 - Pull day

W5/D1 - Phase 2 - Full body strength

Mira

W5/D2 - Phase 2 - Hams, Glutes and Calves

Im in love💛 Nää on parhaita treenejä ja vitsi miten hyvä olo. Oon niin koukussa😄 Mies ihmettelee kun käyn nykyään niin paljon salilla mut tää on se arvokas oma-aika mistä en enää tingi.

W5/D3 - Phase 2 - Push day

Oh My God!!!!! My gym had the heat up WAY TOO HIGH for this burner today! I’m sweating my a** off!!!!!

W5/D4 - Phase 2 - Quads

Melissa

W5/D5 - Phase 2 - Pull day

Loving the gym! Wish there was a place to log weights so I remember where I left off every week.

W6/D1 - Phase 2 - Full body strength

I workout from home. So I don't have some of the equipment used in the muscle and strength program. What I love about Ida's app and workouts - she gives you an alternative that you can perform. It's crucial!! 
Fitness is not only about lifting and sweating. It's also about knowledge! 
Knowing how to do alternative exercises, progressive overload and nutrition are very important! 
Ida is not only going to make you fit and healthy but also SMARTER! KNOWLEDGEABLE! 
Amazing amazing amazing!!!

Rinat

W6/D2 - Phase 2 - Hams, Glutes and Calves

Great workout. I hate that my left arm is so much weaker than my right! 😩 I need it to catch up ASAP

W6/D3 - Phase 2 - Push day

💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾

W6/D4 - Phase 2 - Quads

Liz Bowman

W6/D5 - Phase 2 - Pull day

Definitely getting stronger, now if I could just get this layer of fat to leave and show my muscles!!!! 😂

Hyvin oli jaloissa voimatasot taas kasvaneet pienen kevyemmän jakson jälkeen (syysflunssa), käsien kanssa tiukempaa

W7/D1 - Phase 2 - Full body strength

Rutina fuerte para glúteos 😍😍😍🌻

W7/D2 - Phase 2 - Hams, Glutes and Calves

I need my left tricep to join the gains party 😣😩 It’s so damn weak!!!!

Im finishing up week 7. My strength is way up. I’m seeing a lot more definition. I’m getting a little bulky and was wondering if I should shift gears to one of your other programs to lean out faster. My arms and shoulders are like buff lol now I need to slim down

W7/D3 - Phase 2 - Push day

Babeeeeeeee!!!! Them squat jump finishers!!!! 🥵🥵🥵🥵 legs look great tho!!!

Omgoodness, those squat jumps at the end are freaking killer!!!!! OUCH!!!!

W7/D4 - Phase 2 - Quads

Great way to end the week 💪🏾💪🏾💪🏾

W7/D5 - Phase 2 - Pull day

Day 1 of week 8 for building muscle and my strength has increased significantly.

W8/D1 - Phase 2 - Full body strength

Trying to get back at it after a little sick break. Feeling weak, but getting through.

W8/D2 - Phase 2 - Hams, Glutes and Calves

W8/D3 - Phase 2 - Push day

Not gunna lie, this was a rough one the day after Christmas 😩

Piti vähän soveltaa ulkosalilla kehonpainolla, esim bulgarialaisia ja standing leg extensionia mutta hitto ku tuntu hyvältä!

W8/D4 - Phase 2 - Quads

Alko viimisiä hauiksia tehdes vähä naurattaa ku pikkusen oma tekeminen erinäköstä ku Idalla😂💛 Ei ollu niin vaivattoman näköstä ku ohjevideos ku koitin pinnistää isommilla painoilla ku viimeks loput toistot. Ei niin kaunista, mut ihan parasta huomata kehitystä viikko, viikolta🙏💪🏼 Toisis liikkeis sit taas kehitys tapahtuu sillai et oikei ihmettelee miten isommat painot tuntuuki yhtäkkiä nii kevyiltä😄

W8/D5 - Phase 2 - Pull day

Oh My Gosh! I’m am burnt out!!!! Holy hell balls!!!!! 🥵🥵🥵

W9/D1 - Phase 3 -Full Body

I feel amazing.. I feel I'm getting stronger!!

Brittney

Darlene

W9/D2 - Phase 3 - Hams, Glutes and Calves

Distracted by the game being on, but we got it done 😂

That was a hard push day loved it 💕🔥👍💪

Kelsey

Taru

W9/D3 - Phase 3 - Push Day

Uh ma’am! The superset, leg extension drop sets and squat finisher were not cool! It felt great tho! Thank ya for killing my quads!!!

I was dreading doing this workout! I’m wore out, heart rate is pounding!!!! ❤️🥵

I absolutely LOVED today's workout! Quads from week9 of Muscles and strength challenge😍😍

Maria

W9/D4 - Phase 3 - Quads

W9/D5 - Phase 3 - Pull Day

W10/D1 - Phase 3 -Full Body

W10/D2 - Phase 3 - Hams, Glutes and Calves

Freezing outside, but sweating in the gym! 😂

W10/D3 - Phase 3 - Push Day

That squat ended took my breath away 😣❤️

Mis cuadriceps a punto de explotar!! 😰😰😰 es increíble cuánto peso puedo levantar ahora 🥰

Karina

W10/D4 - Phase 3 - Quads

Deload week is all I have left!!! Went by so fast.

W4/D1 - Phase 1 - Full body strength

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