Name: Playbook - Ida Jemina - W5/D1 Intense Glute & Leg Day
Uploaded: 2024-02-23T11:32:14.730Z
Duration: 60 min
Description: W5/D1 Intense Glute & Leg Day

Buuuurns!!  The finisher is no joke. 😍

Gina

Dima

Ellie

Love the new set of workouts this week!! 😍

Corinne

Best leg workout yet! I’m dripping 😅👌🏻

Tiff

Emmelie

Jackie

Yana

Jillian Whitton

🍑🔥🥵 Luulen, että en kävele huomena. 🙈

Noora

This was so good! Couldn't do the finisher straight but now its a new goal for me.

Tina

Ja uusi 4vk putki aloitettu! Hyvä oli!❤️‍🔥🥵💃🏼

Martina

Tiia-Maria Gurkalova 

It’s been way too long! Time to get back on track and focus on me again!!! With no one other than you Ida!!! ♥️

Megan Haenitsch

Shaomy

Erin

Olisi super kiva jos voisit vaikka fb ryhmässä tai instan stooreissa neuvoa tarkemmin joitain liikkeitä. Tyyliin miten tehdään, mitä voi tehdä väärin ja missä liikkeen pitäisi tuntua. Esim itse en saa noita deadliftejä tuntumaan missään, heilun vaan ylös alas enkä ymmärrä mitä teen väärin ja missä liikkeen pitäisi tuntua. 😄

Henna

Irina

Antonia

I started again the program 🍑 this time I am lifting heavier weights. Feeling stronger everyday. I love it ❤️ Thanks Ida

Caro

Wow ! Just wow! Total killer workout ! My glutes are on fire! I feel amazing ! Thank you soooo so much!

Alex

I really felt the burn in my glutes 🔥🍑 I’m sweating so much and it feels so good!

Katleya

Oh, my God! I've got the glutes shattered! My glutes burn! 🍑🔥🍑🔥🙌🏻🥵🥵🥵🥵🥵 ... You're the best!!!! 🤩😃 have a nice day 😘

Melissa

Sydney

Isabel Fuentes

Well, this was something really 🥵 enjoying this workouts more and more 💪🏻 love this app and youre auch a motivation 💪🏻

Nikola

Ensimmäinen viikko treenin toisesta osasta alkoi, super hyvä ja rankka treeni! 🤩🤩

Ninna Päivärinta

Wow! Super duper workout! Thank you, Ida!

Olga

The Best Workout so far !! Literally my 🍑 is dying 🥵🔥

Marta

Huh nyt oli kova, sairaan hyvä lopetus 💪

Camilla

Ehdottomasti paras treenisovellus mitä oon ikinä kokeillu, kiitos!

Anna

isaura suarez

Sarah

Suvi

Meri Olin

Loved the new workout! Was definitely a booty burner!

Sokcheath Holgersen

OMG I’m dead hahaha thanks!! everything for a nice butt

Johana

Rebecca

I am so excited to start the next 4 weeks!!! Loved today’s glute session

Joanna

Wooooowwwww, was soll ich dazu sagen, einfach das beste Workout bis jetzt, und die beste Entscheidung letztes Jahr, wahr definitiv mir diese App zu kaufen, hier befinden sich die besten Workouts die man sich vorstellen kann. Danke Ida das du dir so viel Zeit für uns nimmst und uns immer wieder aufs neue motivierst, du bist und bleibst die beste❤️❤️❤️❤️❤️❤️

Claudia Beatriz

Natalya

Excited for the soreness tomorrow. Felt the burn, had to make modifications for deadlifts. My knees kept popping.

Stephany

Evelyn

wow!!! well... this was something else 🥵🥵 i literally had my ass on fire 🔥😂

Karolina

No words.. omg with those final exercises!!! 🥵 🔥 💥 🍑 i can feel them lol but amazing as usual and it looks easy but daaamn it’s not! #trainingwithIda 💪🏻 💕

Isa Flores

Koska loppiainen sali oli kiinni - kotitreenivaihtoehto pelasti! Huippua. Takamus tulessa!

Heidi Rainesto

Tää oli kyl ihan paras treeni!👍👌😍

Jenna

A few modifications for pregnancy. It’s hard to do hip thrusts with a weight because the belly gets in the way, squashing the dumbbell (a little painful) but otherwise... wonderful 👍🏻

Grace

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. We will increase intensity 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 Abduction Banded DB
-Hip Thrust Banded DB
-Hip Thrust Pulse Banded DB 
2. Superset 3 x 10:
-Dumbbell Sumo Squat to Sumo Deadlift 
- Standing Hip Thrust
3. B-Stance Squat 3 x 10
4. Alternating B-Stance Deadlift 3 x 20
5. 100 Rep Glute Finisher

Equipment: Dumbbells and mini band. Always do warm up sets before heavy working sets.

This is such a great giant set with three different variations of hip thrust. Set a band around your legs and grab a weight 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.

-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, open your knees by engaging your abductors, bring them back to normal stance and return the weight to the start position.

Hip Thrust Abduction Banded DB

-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 to the start position.

Hip Thrust Banded DB

-Pulses!
-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 DB

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.

- 10 squats - 10 deadlifts
- With a wide stance and knees pointing slightly outwards grab the dumbbells and allow your arms to go between your legs
- Keep your spine neutral, core tight and knees aligned with your feet throughout the exercise
- Lower the weight alongside with your leg while hinging at your hips and bending your knees slightly
- Pull the weight back up by engaging your glutes
- Bring your hips forward as you come up
- Lower down to a squat position
- Return to the starting position

Dumbbell Sumo Squat to Sumo Deadlift

- With a wide stance hold dumbbells in each hand with arms extended
- Squat down by bending your knees and hinging at the hips allowing the weights to travel under your hips
- Come up by thrusting your hips and swing the weights up simultaneously
- Come back down with a controlled motion

Standing Hip Thrust

Sumo Squat to Sumo Deadlift + Standing Hip Thrust Superset

- Remember to perform with both legs! This stance will help you target glutes since the supporting leg allows you to thrust your hip and squeeze the glute.
- Stand in a wide stance with the working leg slightly in front of the supporting leg with knees pointing out and feet aligned with the knees throughout the exercise
- With the heel of the supporting leg lifted and weights resting on your shoulders squat down while keeping the emphasis on the working leg
- Come back up and squeeze the working side glute

B-Stance Squat

20 repetitions total = 10 repetitions per leg
- You can also perform this exercise one leg at a time. 
- Stand in a shoulder width stance with the working leg slightly in front of the supporting leg with feet aligned with the knees throughout the exercise
- With the heel of the supporting leg lifted and weights in your hands perform a deadlift by hinging from your hips allowing the weights to travel down near your leg while keeping the emphasis on the working leg
- Come back up and squeeze the working side glute and switch sides

Alternating B-Stance Deadlift

This 100 Rep Finisher is here for you to totally finish up this workout! It will burn! Take a band and a dumbbell. Perform exercises A, B , C and D back to back without taking a break in between. It will burn but this is the last one so GIVE IT ALL YOU GOT!

- 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 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 Abduction

100 Rep Finisher

W5/D1 Intense Glute & Leg Day

Wendy

Christy

Ligita

W1/D1 Glutes and Legs Volume Pump

The last one was a challenge whewwww! Did it tho ;)

Ooooui the leg raise was hard for me whewwww… good one I enjoy it

W1/D2 Entire Upper Body

Amanda

W1/D3 Dumbbell Glutes and Legs

Tiffany

Ran short on time and was only able to get the ab workout done this morning. Will get some cardio in tonite

Sharyl

W1/D4 ABS + CARDIO

W1/D5 Round Glutes

W2/D1 Glutes and Legs Volume Pump

Fantastic arm workout! Yours are the best!

Merry Christmas to you Ida! Thank you for the festive fun. 🎄😇🎅🎉🥳🎁🎊

Evie

W2/D2 Entire Upper Body

Barrbi

Girl, I have been sick and starting off where I left off was rough! Lol but I did it all! 💪🏼💪🏼

W5/D1 Intense Glute & Leg Day

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