Name: Playbook - Ida Jemina - W4/D3 Heavy Glutes and Legs
Uploaded: 2021-01-18T16:38:52.184Z
Duration: 75 min
Description: W4/D3 Heavy Glutes and Legs

I love this program so much!! It's designed for people who workout HARD and want to push themselves. You get results right away. My butt doubled in size in like 2 weeks. I can't wait to see the results in the end.

Elizabeth

Loved it as always!! Do any of these workouts work the inner thighs? I have fat there that I want to lose but I’m not sure which one to do more to lose it!

Benaisha

I found this quit easy at first and than I started adding more weight, that’s when I couldn’t even walk the next day, All in all I like this combination

Camila

Kiitos Ida! Sun vinkit auttoi saamaan tuntumat glute bridgeen ja sumo maveen! Oot ihan paras 😍✨

Jannika Kaatrakoski

Huh mikä polte!  On kyllä tehokas setti

Meri

Pari viikkoa ollut sumo maastavedon kanssa tahmeeta ja joutu pudottamaan painoa 20kg mutta tänään kulki taas maksimeilla 💪🏻 muutenkin vikan kerran kunniaks maksimit kaikessa ja jalat tärisee nyt hyvin treenin jälkeen 😅

Kirsi

I had absolutely no motivation for working out   
Did it anyway and now I feel amazing 
Thanks for that 🥰

Marisa

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! 

Shorter sets means heavier weights as you know! In this program we utilize different rep ranges to really build size, strength and power. In today's workout you will do heavy compound movements as well as a couple of great isolated exercises to make results. Remember to increase your weights if you can. Enjoy the session!

Always do warm-up sets before working sets.

1. Glute bridge 3x8
2. Sumo Deadligt 3x6
3. Elavated partial sumo squat 3x8
4. Kneeling pull through 3x10
5. Diagonal cable kickback 3x10
6. Seated calf raise 3x8

- Place the weights just above your pubic bone, you can use a training mat or similar as a pad if needed.
- Keep your chin tucked, knees bent and glutes against the floor to start each rep.
- Push through your heels to maximize glute activation as you thrust your hip up.

Glute Bridge

- With a wide stance and knees pointing slightly outwards grab the bar 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 bar 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

- With a wide stance stand on top of a couple of step boards or weight plates
- Hold a dumbbell 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

Elevated Partial Sumo Squat

- In a low cable setup grab a rope and face away from the machine
- Get on your knees and away from the machine
- Place your forearms to take support from your hips
- Hinge at your hips and sit down on your heels
- Push your hips forward and come up by engaging your glutes
- Squeeze on top!

Kneeling Pull Through

-Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. 
-Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back and out to the side in a semicircular arc as high as it will comfortably go as you breathe out. 
-Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.

Diagonal Cable Kickback

-Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off. Position the base of quads under the knee pad and allow your hands to rest on top.
-Extend your ankles and release the safety bar.
-Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
-Extend the ankles and exhale as you flex the calves.
-Repeat for the assigned number of repetitions.

Seated Calf Raise

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