Name: Playbook - Ida Jemina - W5/D1 Hamstrings, Glutes & Calves
Uploaded: 2022-11-16T15:56:47.442Z
Duration: 50 min
Description: W5/D1 Hamstrings, Glutes & Calves

Always a challenging set of exercises that leaves me sweating.

rashida lukmanjee

Those banded hip thrusts into banded hip thrust pulses were 🔥 Another great workout!

Jessica

Calf raise yllätti, pieni liike mutta tuntuu🔥

Sanna Arpiainen

Jillian Whitton

Those calf raises at the end 🦵🏼🦵🏼🦵🏼🔥🔥

Amanda

Melissa

Sjofn Maria

Mirja

Huh that was tough! But live this feeling in my legs 😍

Titta Pellikka

Heidi Turunen

Suzy 🇧🇷

Amazing but a burning one 🔥 🥵 but my glutes feel like stone lol I love that feeling but I’m sure tomorrow I will feel even more 🍑 💕

Isa Flores

Kyllä otti hyvin pohkeisiin ja pakaroihin 🦵😄
Huomenna ei varmaan tarvii portaita kulkee 😬

Kaisa

Rinat

Madeleine

Christina

Perfect exercise!🔥🔥 Thank you!🤗💖 Good Morning!

Martina

Janita

Anni Vesaaja

Leticia Lopez

I love that I can get such a great burn and pump at home by following your workouts 😍🔥 This was no exception, ouch my glutes! Especially the hip thrust pulses, they hurt! 😁🔥

Emmelie

My booty will thank you for this!! Glutes workouts are the best!😍

Laura

Tiia-Maria Gurkalova 

POWER WEEK!🙌 Welcome to the new week! In this week we will really work those muscles, do a couple of short HIIT workouts and enjoy a lovely guided cardio session as well.

LET'S ENJOY AND CRUSH THIS WEEK! After this week there are only 5 days left in this challenge. You have done so fantastic! Never stop your amazing fitness journey!!😍

Alternately stretch the hamstrings with a pulsing motion

Alternating Dynamic Hamstring Stretch

Lean forward, come back up and perform a squat

Lean to Squat

Alternately lift your legs and hug the knees

Knee Hugs

- Perform rear lunges 30 sec for both sides

Rear Lunge

Warm up

Oh yess it's my favorite superset for glutes and legs. Works every time!

-Assume a standing position with your feet shoulder width apart and hold the dumbbells with your palms facing inward. 
-Engage your core, bring your shoulder blades together, and keep your chest held high.
-With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. You should feel a deep stretch in your hamstrings as your hips move backwards. 
-Now, reverse the motion as you return to the standing position and squeeze your glutes.
-Maintain tightness in your core and repeat!

Romanian Deadlift

- In a wide stance with dumbbells in hands between legs
- Squat down and come partially up keeping the tension in your glutes
- Repeat

Partial Sumo Squat

Romanian Deadlift + Partial Sumo Squat

Superset: No break between these two exercises!

Alternative: Glute Bridge (without the chair). If you are working out at the gym you can do this with a barbell as well.

-Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Place a band around your legs.
 -Lower your hips down so your glutes almost come in contact with the floor.
 -Pressing through your heels and squeezing your glutes push your hip up.

Banded Hip Thrust

Alternative: Glute Bridge Pulse (without the chair). If you are working out at the gym you can do this with a barbell as well.

Banded Hip Thrust Pulse

Superset: Banded Hip Thrust + Hip Thrust Pulse

- Complete all reps then repeat on the opposite side
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position

Curtsy

- Complete all reps then repeat on the opposite side
-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 wall or 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

Superset: No break between these two exercises! Perform all rounds for both sides.

Alternatively you can do this with a miniband

Dumbbell Abduction

Dumbbell Donkey Kick

Superset: Dumbbell Abduction + Donkey Kick

- Complete all reps then repeat on the opposite side
- Hold a single dumbbell, using other hand for support 
- On the same side as the dumbbell perform a single leg calf raise
- Pause at the top engaging your calf

Dumbbell calf raise (single)

W5/D1 Hamstrings, Glutes & Calves

Angela

This was a tough one for me but I loved it! 💪🏼

Sarah Smith

W1/D1 Low Impact Total Shred

Svitlana

It was great! I love the pump in my quads and the sweat is real 🥵

W1/D2 Volume Legs Challenge

Miia

Hated it, but loved it! Very hard following that heavy leg day in the series 🔥😉

W1/D3 Full Body Fat Burn HIIT

Alessandra

Loved the abs in the beginning. Great way to start a workout!

Shae

W1/D4 Six Pack Abs + Upper Body Sculpt

Loved it! The glutebridge pump is my favorite even tho it hurts! 🔥

I can’t pick one favorite so here are my top 3!
Squat to abduction 
Donkey kick to fire hydrant
AWFUL Monster walk
Amazing workout again!!

Loved it... my favorite one is glute bridge with obducion

W1/D5 Booty Popping Band Workout🍑

W2/D1 SWEATY TABATA!

Great upper body workout! And i love the HIIT at the end 😍

Shannon

Loved it finisher was a killer and instead of breaks i treated it like a metcon 4 laps then a 1 min break my arms are toast.

Erin

W2/D2 Upper Body Circuit + 5 minute HIIT

A great set of exercise that I have bever tried with weights before. I feel so strong! Thank you!

W2/D3 Legs and Glutes Strength + Burner Workout

W2/D4 Muscle Endurance Pyramid Workout💪🏼

W2/D5 ABS and CARDIO 🔥

Pat Hunter

This was a killer, intense but fun workout routine. Loved it 🔥

Dayanna

W3/D1 Total Shred Level Up!🔥

That was very hard omg!! Sweating so much 😊

W3/D2 Glutes & Legs AMRAP + Stretching

Oh gosh my arms are shaking so much! 😅🔥

W3/D3 Beautiful Shoulders & Arms + 10 minute burner boost

Ida keeps the workouts fresh! 
My first completely banded workout 🏋️‍♀️

Flunssan aiheuttaman pakko paussin jälkeen hyvä treeni, pystyi tekemmän liikkeet myös kevyemmin. Hyvä pylly-cardio-jumppa🔥

W3/D4 Booty Band Cardio🍑🔥

Valerie

W3/D5 Full Body STRENGTH

Superlore

Omg, first part so much fun, then abs 😱 after those obliques upper body abs killed me and when I heard you say we will do this 2 more times i almost fainted 😅 but I survived and got it done 💪 so happy now.. thanks Ida 🥰

W4/D1 Ladder HIIT and Abs Attack

W4/D2 Killer Leg Day

The variety of exercises keep me coming back to Ida and consistent!

This one is so much fun. Really loving trening with You 💪Such an inspiration 😍

W4/D3 Pyramid Tone Up!

Short but very effective! Shoulders are exhausted! Love it🔥🔥🔥🔥🔥

TAMARA WILSON

W4/D4 Nothing But Upper BOD!

I felt the progression!

Yessss, we can do it!

W4/D5 Cardio Sculpt 🥵👌🏼

This was strenuous.
I appreciate the different exercises for body parts I don’t usually train!

W4/D6 WAKE UP GLUTES!🍑

W5/D2 Push Day💪 + HIIT

Loved it.. second tabatha was really tough for me and on last two I bearly made it 😅... I really love that you challange me and I get amazing filling after the workout.  Thanks 🥰

W5/D3 BOOTY BURN TABATA🍑🔥

Calorie burning! as always, love the cardio finisher!

W5/D4 Pull Day  + Metabolic Circuit

A great legs workout leaving me very sweaty!

W5/D5 QUADS OF STEEL

I did the run and it was great workout... love the mix it keeps this program interesting and fun

My goodness…I don’t run but this was awesome!

Did last weeks cardio sculpt instead (runnings not an option for me.). Amazing cardio workout.  🔥🔥🔥

W5/D6 5K Cardio (or Cardio at Home) + Stretching

I pushed through the burn and see the results!

W6/D1 HIIT OF CHAMPIONS + ABS ATTACK

W6/D2 TOTAL LEGS

I can see some definition on my arms after following this program!

W6/D3 Fully Toned Upper Body💪

This workout is amaizing... love a good glute workout 🍑

Whew!!!  🍑🔥🔥🔥🥵. Hurts sooo good!!  1 to go!!  💜💜

W6/D4 TOTAL GLUTES‼️🍑

Can’t believe this the last one of this 6 week program! It was so good!
Loved the progression and combination of do it yourself and follow along workouts
Ida is a great instructor 👩‍🏫!

Such a great and fun cardio workout! I had to break it up into two sessions as I’m getting over being sick and didn’t want to push it. 

You are so amazing! I absolutely love all your workouts and have seen such a difference since I started.

W5/D1 Hamstrings, Glutes & Calves

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