Name: Playbook - Ida Jemina - W4/D3 Heavy Glutes and Legs
Uploaded: 2024-02-13T13:19:03.669Z
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

Mary Hurley

Charlene 

WHAT EVEN WAS THAT. What a killer workout 🥵

W1/D1 Glutes and Legs Volume Pump

Alina

luca

This was great! Actually felt like I got a good upper body workout!

Ally

W1/D2 Entire Upper Body

Kiva treeni varsinkin viimeiset taljassa tehtävät vedot oli🤩🍑🔥

Tiina

Bailey

Oikein kiva treeni, DL tuli voimakas olo😁

Sanna Arpiainen

W1/D3 Heavy Glutes and Legs

Alli

Kellen Riley

W1/D4 ABS + CARDIO

Franci

En saa tota single leg kneeling squatia tuntumaan missään. Tuntuu että liikerata kovin lyhyt.   Ärsytti.

Heidi Rainesto

W1/D5 Isolated Glutes

Glutes on 🔥 tosi kiva treeni, meni todellakin sinne minne pitää liikkeet,🍑

Noelle

Benjamin

W2/D1 Glutes and Legs Volume Pump

Maria Johnson

Kicked my butt. I normally dislike upper body but this one slaps.

Nessa Breann

W2/D2 Entire Upper Body

My butt is definitely burning after this one!

Always a quaranteed burn with these excercises!

Jenni

W2/D3 Heavy Glutes and Legs

Exzon

Maria

W2/D4 ABS + CARDIO

Doesn’t get easier the 2nd time! 💦💦

This workout always makes me weep. But after completing it I always feel like a winner!

W2/D5 Isolated Glutes

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

Definitely feeling it ! 😵‍💫😵‍💫😵‍💫

W3/D1 Glutes and Legs Volume Pump

Did this with a friend and we literally wept at the end :')

W3/D2 Entire Upper Body

Ihan parhaita nää sun saliohjelmat 🔥🔥

Meea

W3/D3 Heavy Glutes and Legs

Addelyn Quinn

Minna

W3/D4 ABS + CARDIO

I loved this workout, so intense. AMAZING 😁

Myriam

W3/D5 Isolated Glutes

W4/D1 Glutes and Legs Volume Pump

Uljana

W4/D2 Entire Upper Body

Melissa

W4/D4 ABS + CARDIO

Tamara

W4/D5 Isolated Glutes

My goodness!!!! My glutes are on 🔥🔥🔥🔥🔥🔥🔥

Oh my gosh!! This is killer on the legs 🦵

Zimms

W5/D1 Intense Glute & Leg Day

W5/D2 Total Upper Body

🫠🫠🫠 ☠️ apenas pude terminar! ❤️‍🔥 💯/ 💯

Karina

Really nice workout! Working hard for my peachy 😁💜

W5/D3 Build curves - Glutes & Legs Strength

Wow. That boot circuit got my good. Officially have noodles for legs🔥

Woooow don’t think I’ve ever done a booty circuit that made me sweat so much🥵

W5/D4 ABS + Boosting Lower Body Circuit

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

W5/D5 Ultimate Booty Builder

It was tougher than the 1rst time 😅 feel good !

Mari

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

Did this yesterday and was so dead I forgot to hit submit🫠

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Monini

W6/D3 Build curves - Glutes & Legs Strength

Melkein tuli oksennus tämän jälkeen, tavallaan ihana tunne 😅🤣

W6/D4 ABS + Boosting Lower Body Circuit

Christian

Ange

W6/D5 Ultimate Booty Builder

Aivan kuollut, mutta teki niin hyvää! #wetlookmop

W7/D1 Intense Glute & Leg Day

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

W7/D5 Ultimate Booty Builder

Tamar

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

Huhh, tosi hyvä🔥 Ehdin tekemään vaan yhden kierroksen loppu circuitista, mut nyt on kyl hyvä fiilis mennä töihin👌🏼☀️💛

Mira

W8/D4 ABS + Boosting Lower Body Circuit

W8/D5 Ultimate Booty Builder

Woooooooo! Felt the burn. Excited to start the final third of this program💪🏽

Sooooo excited for this new block 😍😍!!

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

W9/D1 Defined Glutes and Legs

Great workout, my whole upper body is 🔥🔥

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👏🏼

Liina

W9/D4 Abs + Stairmaster Circuit

Maria Cervantes

Grace

W9/D5 Glutes Targeted Workout

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

Tevin & Allie

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

Amazing so happy to be back on track 🫶🏼✨

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

W4/D3 Heavy Glutes and Legs

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