Name: Playbook - Ida Jemina - W5/D1 Intense Glute & Leg Day
Uploaded: 2024-02-13T13:19:03.681Z
Duration: 75 min
Description: W5/D1 Intense Glute & Leg Day

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

Tamara

Maria Johnson

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

Zimms

Okay didn't think I could go from last week to this week with the progression but here I am 😭. I was thrusting off a bench that was too high!

Vanessa

Literally amazing!! Feeling so good!!! 🙌🏼

Jennifer Valle

ingrid

Omg, toi oli rankka setti - mutta teki niin hyvää

Heidi Rainesto

That shit was… intense … 🥵🥵🥵

Tuuli

The name of this workout is so accurate! It was so intense I threw up yesterday after the first workout so I had to finish the rest today! My glutes are on fire!!🔥

Benaisha

I have a question when you say to perform the exercises  A,B, and C you mean the ones with the band from the first 4 weeks ?

Christian

WOW my glutes are on fire from this!! Usually I don’t get sore until a few hours after but I felt the burn in this one right away I’m loving these new 4 weeks on the program! I have definitely seen progress in my glutes from this and can feel my booty building!

Annelie

Amazing!!! I'm not sure I'll walk tomorrow hahaha but I loved it!

Jennifer Marcell

Very challenging. 
Is there any exercise substitution you can suggest for smith machine step ups . I am not able to do it . Thank you .

Valerie

Wau Ida!! Tää uusi ohjelma on ihan killeri 🍑🔥

Jannika Kaatrakoski

Huhhuh on kyllä kova treeni 🔥🍑 kiitos!

Jonna

Renee payne

Amanda

Hei! En saa tuntumaa pakaraan kneeling squatissa tai Smithissä tehtävää liikettä... Millä voisin korvata ne?

Meri

Mailyn

Henna Viinikka

Ange

Erittäin hyvä - kaipaan korvaavaa liikettä tolle penkille nousulle smith-laitteessa.

Huh, jostain syystä luulin että vika setti pitää myös toistaa kolmesti ja luulin että kuolen 😅 voi sitä helpotuksen määrää kun huomasin lopussa että tämä oli tässä 💪🏻 aika tappo setti silti!

Kirsi

I have never felt my booty grow this much in a workout. DYINGG BUT SO AMAZING🔥🔥🔥

Daniella

Tanja

Audrey

Olipa hyvä uusi treeni! Smith-liikkeet varsinkin. Pidin loogisempana tehdä ne toisena ennen taljaliikkeitä, koska ovat raskaampia.

Huhhu😭🔥🔥
100 toiston lopetus oli kyllä semmoinen setti että 🔥
Niiin hyvä treeni, ei voi muuta sanoa. Tää äppi on ollu paras sijotus ikinä. Salikorttikin jää kakkoseksi ❤

Omfg this was rough 😫 And did the bridge-serie twice. Guess I wont be able to walk on christmas 😂🥵

Marina

Welcome to your new 4 week routine! I'm so excited you get your hands (and booty) on these workouts since they are just AMAZING! The things we are going to do during this workout period are designed to give you results. I have such great exercises and techniques coming on your way. Gains season is on!!🍑🔥

As you know, this program lasts total of 12 weeks and consists of 3 different periods of 4 weeks. Your routine will update every 4 weeks. Increase your weights workout by workout since that's how we make progress!

Intense Glute & Leg Day is a burning workout right from the beginning! Yay! Have fun!

1. Giant Set  3 x 10:
- Hip Thrust with Abduction
- Hip Thrust
- Hip Thrust Pulses
2. Superset 3 x 10:
-Cable Sumo Squat Thrust
- Dumbbell Sumo Deadlift
3. Kneeling Squat 3 x 12
4. Smith Machine Step Ups 3 x 12
5.  100 rep finisher:
Frog Glute Bridge
Frog Glute Bridge Pulses
Glute Bridge with Abduction
Glute Bridge Hold with Abductions

Always do warm up sets before heavy working sets.

Get ready for some serious booty burn! This is such a great giant set with three different variations of hip thrust. Set a band around your legs and grab a barbell with weights and you're all set to kill this giant!

Perform exercises A, B and C back to back without taking a break in between. Take a break after all exercises are done.
1. Hip Thrust with Abduction
2. Hip Thrust
3. Hip Thrust Pulses

-Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold a barbell across your hips and 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, open your knees by engaging your abductors, bring them back to normal stance and return the barbell to the start position.

Hip Thrust with Abduction Banded

-Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold a barbell across your hips and 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, return the barbell to the start position.

Hip Thrust Banded

-Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold a weight across your hips and 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, return the weight halfway down and press up again. Repeat.

Hip Thrust Pulses Banded

Hip Thrust Variation Giant Set

Perform exercises A and B back to back without taking a break in between. Take a break after both exercises are done.

This is also such a great super set. First we do a heavy exercise and then continue with a lighter exercise.

Keep the tension on your glutes all the time and stop just short of a full rep - squeeze! Keep your legs on a wide stance and go as low as you can. Really feel the burn and don't rush.

- Make sure you perform the exercise on a platform with a firm grip.
- Grab a handle in a low cable set up while standing in a wide stance, knees open and aligned with your feet throughout the exercise
- With a slight backward lean stand up and thrust your hip slightly forward by engaging your glutes. 
- Lower yourself back down

Cable Sumo Squat Thrust

- Same thing with this one! Keep the tension on your glutes all the time and stop just short of a full rep - squeeze and feel the burn on your glutes! Keep your legs on a wide stance.
- With a wide stance and knees pointing slightly outwards grab the dumbbell and allow your arms to go between your legs
- Keep your spine neutral, core tight and knees aligned with your feet throughout the exercise
- Bring your hips forward as you come up
- Return to the starting position

Dumbbell Sumo Deadlift

Cable Sumo Squat Thrust + Dumbbell Sumo Deadlift Superset

- In a Smith-machine hold the barbell across your shoulders while on your knees throughout the exercise
- Keep your spine neutral - do not let the lower back go round during the exercise
- Push your hips back and booty out while kneeling down
- Come up by engaging your glutes and really squeeze!

Kneeling Squat

- Remember to perform 3 x 12 with both sides!
-With the bar across your shoulders and your body centered on the bar place a bench off center to your right side and place your right leg up on the bench with your toes pointed forward.
-Safely press down on the bench with your right foot bringing your left foot off the ground and raising your body and leg to extension.
-Lower yourself down placing your left foot back on the ground with toes pointed forward
-Repeat for desired rep count and other leg.

Smith Machine Step Ups

Okay ready to finish this session with 100 rep glute finisher? Let's get it! Take a band and a dumbbell. Perform exercises A, B, C and D back to back without taking a break in between.

Frog Glute Bridge
Frog Glute Bridge Pulses
Glute Bridge with Abduction
Glute Bridge Hold with Abductions

- Lay down on your back while keeping your knees bent, band aroung your legs and weight across your hips
- Open up your knees and keep your heels together throughout the exercise
- Thrust your hip up up by engaging your glutes
- Bring your hip back down

Frog Glute Bridge

- Pulses!
- Lay down on your back while keeping your knees bent, band aroung your legs and weight across your hips
- Open up your knees and keep your heels together throughout the exercise
- Thrust your hip up up by engaging your glutes
- Come halfway back down and back up again
- Repeat

Frog Glute Bridge Pulses

- 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.
- Open up your knees on top by engaging your abductors
- Bring your knees back and come back down

Glute Bridge with Abduction

- Keep your chin tucked, knees bent and hip thrusted up throughout the exercise
- Push through your heels to maximize glute activation
- Open and close your knees by engaging your abductors

Glute Bridge Hold with Abductions

100 Rep Finisher

W5/D1 Intense Glute & Leg Day

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.

W1/D5 Isolated Glutes

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

Noelle

Benjamin

W2/D1 Glutes and Legs Volume Pump

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!

W5/D1 Intense Glute & Leg Day

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