Name: Playbook - Ida Jemina - W5/D1 Hamstrings, Glutes & Calves
Uploaded: 2022-05-15T16:07:42.853Z
Duration: 50 min
Description: W5/D1 Hamstrings, Glutes & Calves

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

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!!😍

🏆️🏆️🏆 To participate in $1000 cash prize, share your workout pic on IG or in our FB group with hashtag #trainwithida. Tag me (@idajemina) on IG so I can see you!!😍

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

W5/D1 Hamstrings, Glutes & Calves

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