Name: Playbook - Ida Jemina - W4/D2 Booty band and legs
Uploaded: 2024-02-13T13:19:03.671Z
Duration: 45 min
Description: W4/D2 Booty band and legs

Rashida

So great. These booty and leg workouts force me to be patient. Gotta commit to the time it takes to finish. Good reminder to slow down & feel the movement.  Loved it. 🔥💜

Made this one a little harder with an extra set of weighted squats as I flew through it! Thanks for another great work out!

Lindsay

Johanna

Victoria

Shannon

Tahirah

Man those sumo squat and courtesy lunges were tough!

Sarah

Rineetha

Haleema

Great work out
My calf’s and butt are on fire from this amazing work out.
Thank you IDA

Rafael

Jose

Can I Say It Again? 
D Best 💙💪🏻❤️

Dainalee

Carrlee

Missed a few sets, but broke light band so went medium. Think I did too many curtsy + sumo. Is it 10 curtsy’s each side and 20 squats or 5 each side and 10? The bigger set was tough so guess I got it wrong. Out for date with the wife now, exciting!

Edwin

🍑🍑 definitely will do this again! amazing!!! 🥵

Karolina

I can see my body changing. Thank you Ida 🙏❤

Fationa

Jennifer Prescod

İrem Yeşiltepe

Claudia

Samantha

Evelyn

Kenisha

Hanna

Yana

Krisztina Bódi Fejes

Finish with that burning feeling 💦 🥵 but as usual amazzzzing 💪🏻 #Igotthis

Isa Flores

Moni

Moza

Let's build strong glutes and work those beautiful legs! For this workout you need mini bands (or bodyweight) and dumbbells or any other substitute from home; water cans, bags of rice, books, filled back bags, etc. 

- Giant Set:
a. Donkey kicks 3 x 15 per side
b. Glute bridge holds with abductions 3 x 20
c. Fire hydrant 3 x 15

- Curtsy + sumo squat 3 x 8 (1 rep is done when you have done curtsy to  both sides and sumo squat)
- Dumbbell Single Leg Dead Lift 3 x 12
- Single leg calf raises 3 x 12
- Monster walk 15 steps forward and backward x 3

Perform exercises A, B  and C back to back without taking a break in between. Take a break after you have done one set of all three exercises. Perform a total of  four giant sets.

-Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral. with a band around an ankle and the other foot.
- Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.
- Use your glute to press your foot directly toward the ceiling and squeeze at the top.

Donkey Kicks

-Lay down on back with band around your legs just above the knee.
-Place feet on ground shoulder width part and raise hips off ground so wight is on upper back. 
-Press knees away from each other so there is resistance on bands. 
-Then bring knees towards each other. 
-Repeat movement.

Glute Bridge Holds with Abductions

- Place your hands as knees on the floor
- Keep a neutral back and a tight core
- Raise your leg engaging your abductor and glute

Fire hydrant

Giant set

- Start with a wide stance with your toes pointed out
- Come down holding the dumbbells with your arms extended
- Come down until you reach parallel 
- Step back and across your opposite foot 
- Bring your knee down until both knees are at 90 degrees

Curtsy + sumo squat

- Hold the dumbbell in one hand
- Hinge at the hips to start coming down as you come down with the dumbbell raise your back leg 
- Come down until you reach shin height 
- Pull the dumbbell up returning to the initial position keeping a neutral spine

Db single leg deadlift

- Raise one foot off the floor placing your hand on the wall for support
- Raise your heel engaging your calf as your come up
- Come down with a controlled motion

Single leg calf raise

Place the bands around your legs. Choose a place (knees, ankles, feet) that allows you to take large steps while feeling your glute working. With the band around your legs, step your feet out to about hip-width to shoulder-width apart (maybe even a bit wider) so that there is tension in the band. Make sure your knees don’t cave in as you widen your feet out.
Keeping tension on the band, step one foot forward and out to the side. Then step the other foot forward and out to the other side. You want to make sure that you are not only taking big steps forward but also out wide so that there is lots of tension on the band. Make sure that your knees don’t cave in as you step and that you aren’t “swinging” your legs but actually stepping and forcing your glutes to work.
Continue walking forward, taking big steps. Keep your feet as wide apart as you can while moving forward. Change the walking directions according to the size of the room.

Monster Walk

W4/D2 Booty band and legs

I thought I was going to pass out. I'm out of shape, fyi. Great workout

Elisha

Sara

W1/D1 Booty burn + burner workout

Dima

Ellie

W1/D2  Strong upper body + HIIT

Great calorie burner! But I had to carry lighter weights than usual to be able to complete the workout , so I felt that impact on my lower body more than my upper body

Finishing that felt like an accomplishment!

W1/D3  Total shred

Today I had so little time for training that I did only 2 rounds. Still feels good 💪😊 

More tomorrow 😋☀️

Tsvetomira

Proof it does not have to be complicated.  Strong simple movements.  Perfect. 💜🔥

W1/D4 Strong legs and booty

Olivia schmidt

I’m melting … this program is WORRRKK

KayW

W1/D5 30 minute cardio at home

Sharyl

Wendy

Monini Huerta

W2/D1 Full body tabata + abs attack

OMG! Can’t feel my butt 😂🔥🔥🔥

Dilara

W2/D2 Booty band and legs

Eftichia

W2/D3 Total shred

What a banger. Thanks for another great work out!

W2/D4 Toned upper body + HIIT

I wasn’t in the mood, but now feeling great! Thank you 🙏🔥💪

Did quick 2 rounds after W1D3 of the core challenge and can now swim in sweat 💦😅

W4/D2 Booty band and legs

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