Name: Playbook - Ida Jemina - W4/D3 Heavy Glutes and Legs
Uploaded: 2022-11-13T17:38:33.610Z
Duration: 75 min
Description: W4/D3 Heavy Glutes and Legs

Moni

Jennifer Valle

Love this sh**!! 🖤🖤 Thank you for giving me the confidence to keep on keeping on at the gym 🥹🥲.

Vanessa

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

W4/D3 Heavy Glutes and Legs

Zimms

Heidi Turunen

Uljana

W1/D1 Glutes and Legs Volume Pump

Tää oli kiva kun ei kestä niin kauaa. Hyvin lähti unihiekat silmistä. Vatsat 🔥🔥🔥🥵

Kellen Riley

Start again after long vacation of rest🥹

Nepo

W1/D2 Entire Upper Body

Magdalena

Karina

W1/D3 Heavy Glutes and Legs

W1/D4 ABS + CARDIO

W1/D5 Isolated Glutes

6/5 mutta liian pitkä 75 min ja alkulämmittely ja loppuverryttely suihkut yms niin liian kauan menee yhteensä.

W2/D1 Glutes and Legs Volume Pump

Increased in weights… couldn’t even lift 5 lbs when I first discovered you! Now I’m at 15!

W2/D2 Entire Upper Body

Mari

Wow I’ve never sweat this much in a workout! I’m feeling the burn!

W2/D3 Heavy Glutes and Legs

Maria

W2/D4 ABS + CARDIO

I thought my glutes were gonna explode in the end.

W2/D5 Isolated Glutes

Pull throughs be burning by that point in the workout 🏋🏻‍♂️

Definitely feeling it ! 😵‍💫😵‍💫😵‍💫

🍑🍑🍑♥️♥️♥️♥️ love it!!!!! 🥵

Monini Huerta

W3/D1 Glutes and Legs Volume Pump

That core part at the end was so intense I know if my friend hadn't have showed up to join me I would have quit early. It's amazing what a workout partner can pull out of you.

W3/D2 Entire Upper Body

Ihan parhaita nää sun saliohjelmat 🔥🔥

Meea

W3/D3 Heavy Glutes and Legs

Addelyn Quinn

Minna

W3/D4 ABS + CARDIO

W3/D5 Isolated Glutes

W4/D1 Glutes and Legs Volume Pump

Prabekam

My abs burn so good after these ab circuits!!

W4/D2 Entire Upper Body

Melissa

I've definitely noticed my core getting stronger, and I wasn't even out of breath after the 30 min cardio workout. This is definitely my favorite program, but I love all of your programs!

W4/D4 ABS + CARDIO

Great! The gym closed yesterday so I could only do half, so I finished today!

Ange

W4/D5 Isolated Glutes

Okay didn't think I could go from last week to this week with the progression but here I am 😭. I was thrusting off a bench that was too high!

Literally amazing!! Feeling so good!!! 🙌🏼

ingrid

W5/D1 Intense Glute & Leg Day

rosa

W5/D2 Total Upper Body

Wow this new split is HARD! My legs are shaking which means it’s doing it’s job! 🔥

W5/D3 Build curves - Glutes & Legs Strength

Vicky👑✨

W5/D4 ABS + Boosting Lower Body Circuit

Seems like a more simple day... 🔥 like usual!

Aivan mahtava setti! Pakarat ihan tulessa 🔥🤩

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

Good I would like to see more ab workouts though but not sure if they are necessary or not 🤔 I know when moving the upper body it adds

Megan

W6/D2 Total Upper Body

Great! Is it bad if I do the squats and glute bridges on the smith machine?

W6/D3 Build curves - Glutes & Legs Strength

Melkein tuli oksennus tämän jälkeen, tavallaan ihana tunne 😅🤣

Christian

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

Aivan kuollut, mutta teki niin hyvää! #wetlookmop

W7/D1 Intense Glute & Leg Day

it would be really useful to insert an option in the app to keep track of the weight/kg you use , to monitor your progress. 😘😘

Cioski

W7/D2 Total Upper Body

W7/D3 Build curves - Glutes & Legs Strength

💥💥💥💥💥👏🏻👏🏻👏🏻👏🏻👏🏻

W7/D4 ABS + Boosting Lower Body Circuit

It was great, definetly feel a pump! Im seeing results with the program!

Mireille

Lots of cable work. Would love to see the band alternative to those

Tamar8818

W7/D5 Ultimate Booty Builder

Ida, I move to Budapest in July. My schedule is going to change a lot and I’m worried I won’t be able to make 5 days a week. Can I still make great progress with 4 days? ( really trying to transform legs/glutes/and cut some fat)

W8/D1 Intense Glute & Leg Day

So excited for the new program you made! 💪🏼🤩

W8/D2 Total Upper Body

W8/D3 Build curves - Glutes & Legs Strength

W8/D4 ABS + Boosting Lower Body Circuit

W8/D5 Ultimate Booty Builder

Sooooo excited for this new block 😍😍!!

Lepoviikon jälkeen sujui yllättävän hyvin, otin kevyesti kun tein kotona jossa rajalliset painot mutta tästä hyvä jatkaa.

Huh, this was hard! Tosi hyvä fiilis ku sai valmiiks, ens kerralla paremmin valmistautuneena 🥳👏🏼

Ninna Päivärinta

W9/D1 Defined Glutes and Legs

Miryam Guedea

Tosi hyvä ja raskas treeni. Parilla tehokeinolla saa kyllä paljon aikaan. Haastoi tosi hyvin ja kyllä selässä tuntuu😍🔥

Tuuli

W9/D2 Sculpted Upper Body

Amazing lower body workout! Getting stronger everyday 🫶🏼💖

Kyykkäsin ekaa kertaa oman painoni 💪🏻 jee! Tuloksia!

W9/D3 Thick and Strong Lower Body

Koska meilläpäin ei ole portaita salilla, tein vatsatreenin lisäksi kuminauhalla pakaratreeniä kotona ☺️👍🏼 Kivan kevyt treeni, lisäsin toistoja koska tiesin, että en pysty tekemään loppuun asti tämän päivän treeniä👏🏼

Karoliina

Tevin & Allie

W9/D4 Abs + Stairmaster Circuit

Grace

Äää mikä polte! Booty Burnout todella😂😍 omg, sairaan hyvä🔥🔥

W9/D5 Glutes Targeted Workout

Huh huh. Päätin että nyt viimeiset 3 viikkoa vedän täysiä. Isoja painoja rohkeasti. Tuntui niin hyvältä!

Tää treeni on kyllä mun suosikki jalkatreeni kaikista tähän astisista jalkatreeneistä sekä Shapedin että tän ohjelman puitteissa 💪🏻🔥

W10/D1 Defined Glutes and Legs

W10/D2 Sculpted Upper Body

Huh huh, olipa hyvä setti! Kyykky vielä kammoksuttaa mutta pienin askelin etenen.

W10/D3 Thick and Strong Lower Body

Aaah, the burning feeling 🤩🔥🔥🔥🆘

Marina

W10/D4 Abs + Stairmaster Circuit

W10/D5 Glutes Targeted Workout

W11/D1 Defined Glutes and Legs

Aamulla klo 6.30 salilla. Olipahan taas herätys. Mutta ihanan tehokas. Ei oo kädet enää pulkannarut!

Näin pitkälle pääsin ennen kuntosalien täyssulkua. Viimeiset 1,5 viikkoa pitää sitten olla luova.

Ilman tätä appia en varmaan ikinä lähtis salille! Tää on tosi selkeä eikä turhaa kikkailua 💪 ja aina tuntuu siltä et nyt on tehty 😅😅

Tuli mieleen et onko mitään mahdollista laittaa aina jokasen liikkeen kuvaukseen et mihin lihakseen se liike ensisijaisesti tehoaa? Tietäis missä sit pitää tuntua ja oppisi ☺️ tuli vaan mieleen, aivan huippu appi jokatapauksessa!!! 🥰

Tiia

W11/D2 Sculpted Upper Body

W11/D3 Thick and Strong Lower Body

W11/D4 Abs + Stairmaster Circuit - level up

Omg, olin aivan kuollut. Laitoin niin isot painot että hyvä että jaksoin tehdä, pitää vaan luottaa ja uskaltaa. Ihanaa!

W11/D5 Glutes Targeted Workout

Huh huh. Toi sumo mave on raskas. Mutta selvisin!

Tää on kyl iha lemppari treeni 😍🔥

W12/D1 Defined Glutes and Legs

Olipas rankkaa. Edellisen viikon painot liian kevyitä mutta seuraavat sitten taas liian painavia tuohon toistomäärään nähden.

W12/D2 Sculpted Upper Body

W12/D3 Thick and Strong Lower Body

W12/D4 Abs + Stairmaster Circuit - level up!!

Such a great program!! You are the best, I can't wait to start other of your programs in the app. 
Thanks for everything my dear, your are such an inspiration 😍

Alejandra

Thank you for being my number 1 motivation the past 12 weeks!!! I LOVED the progress I made from your booty building gym program 😍🔥 definitely made some real results! Can't wait to tackle the next program 💪

W4/D3 Heavy Glutes and Legs

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