Name: Playbook - Ida Jemina - W4/D3 - Strong Legs and Glutes. 25-min Cardio
Uploaded: 2024-02-13T13:19:04.180Z
Duration: 75 min
Description: W4/D3 - Strong Legs and Glutes. 25-min Cardio

I can never do those T squats right, but they’re definitely doing something😂

Jamie

Exzon

Christine

Isa Flores

Kiitos. Hyvä oli. Teen ohjelmaa nyt toista kertaa.☺️ Lisäten välillä muita lyhyitä treenejä.💓🙏🏼

Martina

Kristie

Wawa

Viktoriya

Deniss

Danni R

Romina

Benaisha

Anette

Salwa

Jenna

I love love love your workouts. Legs are transforming just the way i wanted❤️

Miru

My legs are burning right now 🔥🔥🔥🔥

Audrey

Aika-arvio aika tiukka, meni reilut 10 min yli vaikka en tehnyt lämmittelysettejä :| siitä pieni miinus kun tuli töihin kiire :D reeni oli ihana! Täytynee alkaa varaamaan +15min annettuun arvioon, en tiedä miten olen niin hidas tekemään. 🤷‍♀️

Anna

Okay we go this! Let's shape legs and build the booty with these killer exercises. Remember that you are AMAZING and STRONG!

Today's cardio session burns calories, helps loose fat and keeps your heart healthy. You can do this little cardio session separately from this gym workout session if you prefer it. Always move when it's best for you! This steady cardio can be done also on your rest day. Just do it on this week!

Always do warm up sets before working sets.

T -bar sumo squat 3 x 10
Landmine rear lunge 3 x 10
Dumbbell single leg deadlift 3 x 10 per side
Kneeling squat 3 x 10

Giant set 
Cable kickbacks 3 x 10
Diagonal cable kickbacks 3 x 10
Cable abduction 3 x 10
 
Seated calf raises 4 x 10

Cardio 25 minutes

-Hold the bar by bending at hips and gripping it with both hands.
-Extend your hips and push through your feet to lift the weight
-You may slightly lean forward to engage your glutes more.

T-Bar Sumo Squat

-Set up with your feet shoulder width apart while holding the end of a barbell in a landmine attachment at chest height.
-Step back with one leg and allow both knees to bend simultaneously.
-Descend until the back knee touches the floor.
-Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
-Repeat for the desired number of repetitions.

Landmine Rear Lunge

-Stand on one leg while holding a dumbbell in front of the body with an overhand grip and arm fully extended.
- Opposite arm supporting you on a bench.
-Slightly bend one leg and raise it behind you as you hinge at the hips. Lower your torso toward the ground as your rear leg trails behind you, letting arm hang in front of you.
 -Pause, and then reverse the movement, squeezing your glutes at the top.

Dumbbell Single Leg Deadlift

Position yourself in the kneeling position with the barbell on your upper back. 
Place your knees apart a bit wider than your shoulders. Your feet and knees should form a triangle.
Begin by sitting on your feet and then lift your body up and out, extending your hips.
You should squeeze your glutes together at the end range of movement, while avoiding hyperextending the low back.

Kneeling Squat

Ahhh you are going to love this giant set for the booty! Perform exercises A, B  and C back to back without taking a break in between. Take a break after all three exercises are done. Perform a total of three giant sets.

-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 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.

Cable Kickback

-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

-Standing sideways with your left side facing the weight stack of a pulley machine, attach an ankle cuff to the right ankle.
-Hold the machine for balance and slowly lift your right leg up to the right side.
-Pause and slowly return your right leg to starting position.
-Repeat the movement.

Cable Abduction

Giant set

-Take a seat on the bench and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off. Position dumbbells on top of your quads.
-Extend your ankles.
-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

Cardio of choice: 
Bike 
Stair master
Elliptical
Treadmill
Or running outside

This cardio burns calories, helps loose fat and keeps your heart healthy. Keep nice medium pace. Goal is to breath heavy but still be able to talk short sentences.

TIP! You can do this little cardio session separately from this gym workout session if you prefer it. Always move when it's best for you! This steady cardio can be done also on your rest day in this program.

25 minutes of cardio

W4/D3 - Strong Legs and Glutes. 25-min Cardio

That full body circuit gets me every time! 😰😰😰😰

Tamara

Ankita

First time back in the gym for a while and I’m a dancer so I’m trying to slim down and this was easy to follow and motivated me to keep pushing

Tiffany

W1/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Will be feeling this one tomorrow 💪🫀

Irena

Ashley

This was just what I needed, following injuring my left arm I currently need an easy going upper body workout that’s not too demanding on my arms but is still keeping my strength and gains, thanks 🙏🏻

Samantha

W1/D2 - Volume Upper Body + HIIT

Great! Thanks for planning a normal workout. I have been looking everywhere for quick, efficient strength training plans without a bunch of gimmicks and this looks like the one. :)

Aurelia

W1/D3 - Strong Legs and Glutes

Mozhi

So good. Slow and controlled. Love it🔥

Michelle

W1/D4 - Strong Upper Body + ABS ATTACK

Melissa

Pahin treeni tähän mennessä🥵 huhhuh, kiitos taas Ida!💪🏼💛

Mira

W2/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Lindsay

Loved this one! Great start to the morning 💫.

Great upper body and hiit w/out! Transitioning across from strength training and this is a perfect mix, higher reps killed me though!

W4/D3 - Strong Legs and Glutes. 25-min Cardio

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