Name: Playbook - Ida Jemina - W4/D3 Dumbbell Glutes and Legs
Uploaded: 2024-02-23T11:32:14.702Z
Duration: 60 min
Description: W4/D3 Dumbbell Glutes and Legs

I’m getting stronger with every time I do this workout!

Dima

Megan

Love to feel those muscles firing up 🔥

Tiffany

Yana

I feel so good. 🌸 🔥 what a great Monday!

Craig

Love working out because all the programs that you do! Truly amazing and great results!

Jillian Whitton

patricia

Ah love it! Thank youuuu 😁😁😁😁

Michelle

Who is that sexy babe in the mirror??? Oh its me!!! Perfect session xxx

Irina

Had to take some time off for lower back pain! But back at it where I left off! So GOOD!!!

Megan Haenitsch

Jesus Christ! I've got my legs and glutes destroyed! 🥵🙌🏻 This training has been amazing! 🦵🏻🍑 thnks a lot Ida 😍😍😍😍😍😍

Melissa

Monini

Tää on ollut mun joka viikon lempparitreeni😍 Kehitystä tapahtuu ja painojakin on saanut lisättyä, vaikka ohjelman ekalla viikolla tuntui ettei jalat liiku edes haluttuihin suuntiin! Kaiken kaikkiaan tosi hyvä kokonaisuus, en malta odottaa mitä edistystä vielä seuraavilla 2kk tulee🤩💪🏼

Vilma Eskelinen

Awesome 💪🏻🍑 love that i see progress 🍑🥰

Nikola

Natalya

Evelyn

🍑 feeling those results coming 💪🏻 💦 #trainingwithIda

Isa Flores

Jenna

Alexandra

YOU ARE STRONG! Next week you will enter the second 4 week period of this program and you will get a new routine! Last time doing this exact workout! Keep on killing it! 

1. Frog Glute bridge 3x13
2. Single leg kneeling squat 3x13
3. Sumo Deadlift 3x13
4. Partial sumo squat 3x13
5. Dumbbell donkey kick 3x15
6. Dumbbell abduction 3x15
7. Calf raise 3x13

- Lay down on your back while keeping your knees bent
- Open up your knees and keep your heels together throughout the exercise
- Thrust your hip up up by engaging your glutes
- Bring your hip back down

Frog Glute Bridge

- Hold dumbbells in your hands resting on the shoulders
- Keep the supporting leg extended to the side while staying on one knee
- Sit back while maintaining neutral spine, by pushing your hips back
- Come back up while thrusting your hip by engaging your glutes

Single Leg Kneeling Squat

- With a wide stance and knees pointing slightly outwards grab the weight with a narrow enough grip to allow your arms to go between your legs
- Keep your spine neutral, core tight and knees aligned with your feet throughout the exercise
- Pull the weight up allowing it to travel as close to your legs as possible
- Bring your hips forward as you come up
- Return to the starting position

Sumo Deadlift

- Stand with a wide stance and hold dumbbells in your hands between your legs
- Point your toes out and keep your knees in line with your toes throughout the exercise
- Lower down to a low squat position
- Come back up but not all the way in order to keep the tension in your glutes at all times throughout the exercise
- Come back down with a controlled motion

Partial Sumo Squat

-Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral with a dumbbell behind your knee on your ham.
- 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.

Dumbbell Donkey Kicks

- Place your hands as knees on the floor
- Keep a neutral back and a tight core
- Raise your leg engaging your abductor and glute while keeping the weight behind your knee on your ham

Dumbbell Abduction

- 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

W4/D3 Dumbbell Glutes and Legs

Wendy

Christy

Ligita

W1/D1 Glutes and Legs Volume Pump

The last one was a challenge whewwww! Did it tho ;)

Gina

Ooooui the leg raise was hard for me whewwww… good one I enjoy it

W1/D2 Entire Upper Body

Amanda

W1/D3 Dumbbell Glutes and Legs

Ran short on time and was only able to get the ab workout done this morning. Will get some cardio in tonite

Sharyl

W1/D4 ABS + CARDIO

W1/D5 Round Glutes

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

Barrbi

Girl, I have been sick and starting off where I left off was rough! Lol but I did it all! 💪🏼💪🏼

W4/D3 Dumbbell Glutes and Legs

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