Name: Playbook - Ida Jemina - W4/D3 Never Skip Leg day
Uploaded: 2024-02-13T13:19:03.293Z
Duration: 55 min
Description: W4/D3 Never Skip Leg day

Ellie

Wendy

Holy crap 😰😰😰😰😭😭😭🥵🥵🥵🥵🥵

Tamara

My goodness! I have never ever challenged myself this way, this was amazing! I can feel my body expanding and it's addictive! I'm transforming into a real beast! Thaaank yoooouuu for this AMAZING challenge!!♥️♥️♥️

Lidia

I felt every move of that great leg workout! 🔥 So good!

Tiffany

Amanda

Olga

Loved it❤️ let's see what the legs think about this tomorrow😅

Janita

I knew I was in trouble when I saw Bulgarian Split Squats in a different language in the comments!! 😂😂 Awesome burn!!  LETS GO!! 🔥🔥

no huhhuh toi bulgarian split squat superset ja finisher 🥵🥵🦵🆘 samaan aikaan hirveät ja kuitenki lempparit 🤭

Anni

Always the best Ida!!! Thank you 💪🔥❤

Alessandra

Legs are shakingggg😍😍😍 The satisfaction when finishing is the best❤️

Laura

This gave me shaky legs. It felt good and I'm finally getting a little better at the Bulgarian split squats 😅🔥

Emmelie

Christina

Jes, olipas kiva lopetus tällä treenillä👌🏼 Alkuviikkojen turvotuskin on lähtenyt ja lihakset selkeesti pyöristynyt ja kasvanut kaikkialta🙊😍💪🏼Kova työ tuottaa tulosta🤩 Tässähän voi vaikka ehtiä kesäkuntoon😂😃 Mombody 2.0 here we come😎

Mira

Oh we don't skip leg days! Not in this team! You lovies are absolutely rocking it! Let's spice the last week's leg workout a tiny little bit. I have no doubt that you will crush this session. We can only imagine walking the stairs tomorrow.

LET'S GET IT!

✍️ Leave a comment when done! We are in this together!😍

Each squat counts as rep!

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up
- Lift one leg diagonally back to a staggered stance for support
- Perform B-Stance Squat with the other leg
- Return to starting position and perform another squat
- Perform a B-Stance Squat with the other leg

Dumbbell Squat to B-Stance Squat

- Start with weights in your hands
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlift

Superset: Perform exercises back to back without a break in between. Take a break after performing both exercises with one leg and then move on to perform sets with the other leg.

- With dumbbells in hands
-Keep a slight bend at the front knee
- Hold the supporting leg on a bench with a bent knee 
- Come straight down until your reach shin height 
- Push back up

Dumbbell Bulgarian Split Squat

- Ditch the dumbbells and without a break in between perform the bodyweight set
-Keep a slight bend at the front knee
- Hold the supporting leg on a bench with a bent knee 
- Come straight down until your reach shin height 
- Push back up

Bodyweight Bulgarian Split Squat

Superset: Dumbbell Bulgarian Split Squat + Bodyweight BSS

Remember to perform all sets and reps with both sides!

- With a weight on your hand, stand on a box allowing the other leg to hang off the side of the box
- Hold support from a wall etc. with your hand
- In a controlled manner lower down to a partial single leg squat not allowing the foot to reach all the way down to the floor
- Come back up by engaging the lower body muscles
- Keep a constant tension on the leg and glute muscles throughout the movement

Partial Single Leg Box Squat

Alternatively you can perform the exercise in a calf raise machine if you have access to one! Another great alternative is to perform calf raises on a leg press if you have access to one!

- In a seated position with dumbbells resting on your thighs and balls of the feet elevated on weight plates etc.
- Press up using your toes activating your calf muscles
- Perform a pulse, not allowing the feet to come all the way back down
- Lower slowly stretching the calf muscles

Seated Elevated Calf Raise with Pulse

Superset: Perform exercises A and B back to back without a break in between. Take a break after performing both exercises.

- Start in a split stance
- Jump up changing the stance to opposite side while in the air 
- Land softly
- Repeat for the prescribed amount

Alternating Split Squat Jump

- In a shoulder width stance, perform bodyweight squats for the prescribed amount

Bodyweight Squat

FINISHER:  Alternating Split Squat Jump + Bodyweight Squat

W4/D3 Never Skip Leg day

Karla

It was tough and yet manageable for someone trying to get back in a routine

LisaKaempfe

ReisC

W1/D1 BOOTY builder

Michelle

Elaine

W1/D2 Upper Body Sculpt

Still sore from day one but this was really great to wake up to!

W1/D3 Thicc lower bod

Ninni

W1/D4 Total Body GAINS

W1/D5 Extra Gains - Abs and Flexibility

Dayanna

Hyvä startti taas viikkoon🔥🍑💪🏼

W2/D1 Bootylicious

Deadria

Iluna

W2/D2 All things upper body

Tänään ei oikein lähtenyt, mutta taistelin loppuun🔥🍑💪🏼

W2/D3 Legs for DAYS

W2/D4 Total Body Time

Pat Hunter

W2/D5 Extra Gains - Shoulders and Arms

No oli todellakin next level jalkatreeni🔥💪🏼🍑

W3/D1 Power Booty

Lindsay

W3/D2 Fit Upper Body

Eihän tätä voinu ku rakastaa!😍🔥👊🏼🍑

W3/D3 Killer Leg Workout

Terri

Bree

W3/D4 Full Body Strength

Tää oli ihan hullu setti🤭🔥🍑💪🏼

By far the hardest glutes workout since I’ve started your program!!!! 🍑🔥🔥🔥🔥🔥😰😰😰

W3/D5 Extra Gains - Glutes!

W4/D1 Get Peachy

Kiki

Omg just killed my entire upper body💪🏻

Myriam

W4/D2 Upper Body Burn

Valentyna

W4/D4 Total Body on Fire

W4/D5 Extra Gains - Plyo Power!

W5/D1 Killer Booty Lift🍑

W5/D2 Full Upper Body

The squat finisher gave me life!!!!🔥🔥🔥🔥🤔🤔

Jacquelyn

W5/D3 Legs of Steel

Every move made me feel powerful and pushed me to my limits! 🔥

Sanna Arpiainen

W5/D4 Total Body Tone Up

Such a great way to wrap up my week! That stretching felt so good!

Abs on fire! Loved the stretching session! 😍

W5/D5 Extra Gains - CORE and STRETCHING🙏

I was able to up my weights and the resistance band strengths. The gains are feeling amazing!

Holy 🍑🔥🔥🔥🔥!!  💗 let’s GET IN week 6!!

W6/D1 Glute Gains

💪🏻🔥 yläkroppa tulessa. Mahtava treeni

W6/D2 Ultimate Upper Body

W6/D3 Lower Body Builder

Karina

That total boy finisher was 🔥🔥🔥🔥🔥🔥

W6/D4 Spicy Total Body Workout

That last set killed my 🍑🍑🍑!!! Another challenge successfully completed!!!! Thank you Ida for amazing workouts!!!! On to the next one!!!

I can’t believe how far I have come! I’ve been able to increase my weights through this process and my resistance bands. People are even noticing the changes! I’m in love with this program, thank you!

W4/D3 Never Skip Leg day

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