Name: Playbook - Ida Jemina - W5/D3 Build curves - Glutes & Legs Strength
Uploaded: 2024-02-23T11:32:14.758Z
Duration: 60 min
Description: W5/D3 Build curves - Glutes & Legs Strength

Michelle

Great workout but I have trouble with knee lunges as they give me knee pain , what can I replace them with ??

Dima

Love all the new exercises and challenging those muscle groups!

Tiffany

Corinne

Evie

I really hated the torture walk 😞 the rest of all was nice enough 💪🏻🤨

Yana

So hard! But worth every minute! Love pushed to do hard workouts!

Jillian Whitton

Kaisa

This is so fnkng insane!!! It really burns 🥵

patricia

Wow!! Great glute and legs workout 🔥🔥

Leticia Lopez

Perfect! Aaton aatto jumppa. Ja joululauluja kuunnellen.🧑🏼‍🎄🎄💖👌🏼😁💪🏼

Martina

The reps per side or total is a little inconsistent (sometimes # means per side sometimes it means total reps) but still a great workout, thank you!

Zdenka

Absolutely loved it, so strong and sweaty. Xxx

Irina

Antonia

I love the 😵 torture walk always! 🍑🧡

Caro

The torture walk definitely lives up to its name! Wow!

Alex

Holy God! Exhausta to die!!! It really intensified in the fifth week. This torture walk was a really torture!🥵🥵🥵🥵🥵🥵😰😰😰😰😰 u’re really awesome 🙌🏻👏🏻😍🤩

Melissa

Monini Huerta

Tiina

Love this new workouts, absolutely love this app ❤️ im so happy that i see progress 💪🏻 after my pregnancy i found what really works on my butt and legs, i really need it 😀 thank you 🙏

Nikola

isaura suarez

Fationa

Rebecca

OMG this is burning so much! I will be happily too sore tomorrow 😅

Johana

I’m really loving this next phase of the program 😅

Joanna

Amazing. I love this app
I can’t cheat myself. I follow the exercise and rest as I should.

Karolina

The best lower body workout I've ever done!! I felt that all over!!! Thank you

Evelyn

As you say at the end.. I’m congratulating myself now 🥵 I thought I wouldn’t be like good to finish this workout but my butt feels more round right now 🍑 so I did it until the end 💪🏻 💦 thank you Ida for this 💕

Isa Flores

Jenna

After all the Christmas meals I ate I needed this session badly. Thank you babe and Merry Christmas xxx

STRONG GLUTES AND LEGS! Time to build curves with weights! In this program we utilize different styles of training, rep ranges and angles to really build size, strength and power. In today's workout you will do some amazing movements including compound exercises as well as a couple of great isolated exercises. You can pick as heavy weights as you can in today's strength session. It's gains season! You got this!

1. DB Squat with Band and Hold 3 x 8
2. Glute Bridge with a Pulse 4 x 8
3. Rear Lunge + Curtsy Combo 3 x 8
4. Alternating Side Lunge 3 x 16
5. Leaning dumbbell Kickback 3 x 10
6. Standing Dumbbell Abduction 3 x 15
7. Squatted Calf Raise 3 x 10
8. Torture Walk x 30

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

- With a shoulder width stance, resting weights on your shoulders and a band around your legs lower down to a squat position
- Hold your low position for 5 seconds
- Keep your spine neutral and core tight throughout the exercise
- Come back up and repeat

DB Squat with Band and Hold

- Place the weight across your hips, you can use a training mat or similar as a pad if needed.
- Keep your chin tucked, knees bent and glutes against the floor to start
- Push through your heels to maximize glute activation as you thrust your hip up.
- Come halfway back down and back up again
- Bring your hips all the way down
- Repeat

Glute Bridge with a Pulse

- One complete repetition = 1 Rear Lunge + 1 Curtsy
- Remember to perform to both sides!
- With dumbbells in hands step back with one leg to a lunge position
- While keeping the supporting leg low step across to the side to a curtsy position
- Come back up

Rear Lunge + Curtsy Combo

- 16 reps total = 8 per side
- Stand in a wide and open stance with dumbbells in each hand
- Step down to a side lunge on one side and come back up
- Step down to a side lunge on the other side and come back up
- Lean forward and push your booty back during the lunge but keep the spine neutral and core tight throughout the exercise

Alternating Side Lunge

- Remember to do both sides 10 reps!
- Place the dumbbell behind your bent knee.
- Bracing your core, begin to lift your right leg, knee staying bent and hinging at the hip.
- Use your glute to press your foot up and squeeze at the top.

Leaning dumbbell Kickback

- 15 reps per side
- Hold a dumbbell on the side of your leg and lift your leg up laterally engaging the abductors. For extra challenge put a mini band around your legs as well.

Standing Dumbbell Abduction

- Raise your heel engaging your calf as your come up
- Come down with a controlled motion

Squatted Calf Raise

- B-Stance Walk with dumbbells. This is a burning finisher! After this you can congratulate yourself! You did it!

- Take total of 30 reps  = 15 per leg. If you need a break at some point between the steps, it's totally okay to breathe for a while and then continue again.

- 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
- Switch sides by taking a step forward and continue walking while performing the squats
- Walk forwards and turn around to change directions if needed due to room size

Torture Walk

W5/D3 Build curves - Glutes & Legs Strength

Wendy

Christy

Ligita

W1/D1 Glutes and Legs Volume Pump

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

Gina

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

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. 🎄😇🎅🎉🥳🎁🎊

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/D3 Build curves - Glutes & Legs Strength

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