Name: Playbook - Ida Jemina - W5/D5 Ultimate Booty Builder
Uploaded: 2024-02-13T13:19:03.720Z
Duration: 60 min
Description: W5/D5 Ultimate Booty Builder

Tamara

Seems like a more simple day... 🔥 like usual!

Vanessa

Jennifer Valle

Aivan mahtava setti! Pakarat ihan tulessa 🔥🤩

Mari

Heidi Rainesto

Can I do this with a barbell instead of DB to make it more challenging or would be too much?

Melissa

Sorry! Finger mistake! Is obvios ⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️🤩🤩🤩

Monini

Camila

Niiiiin tulessa pakarat että huhhuh💯💯💯❤️

Liina

Cable kickbackit ei oo mun suosikkiharjoitus, tein tämän päivän setin kotona ja tykkäsin yllättävän paljon vaikka fiilis treeniin lähtiessä oli vähän vastentahtoinen. Abduction ois kiva jos ois joskus myös laitteessa! Pohkeet vedin viime treeneissä niin jumiin että pitää kyllä päästä salille hierovaan tuoliin avaamaan niitä 😅

Kirsi

Daniella

Maddy Thomas

Welcome to the Ultimate Booty Builder workout! This glute targeted workout is devided into 3 sections + finisher and consists of AMAZING isolated exercises. Remember to squeeze in every exercise! Let's feel the burn and make those gains!

Booty Build Circuit 1.
-DB Banded Frog Hip Thrust with a Pulse 8
-DB Glute Bridge with Band 10
-Seated Abductions 15
x3 rounds

Booty Build Circuit 2.
-Cable Abduction 10
-Diagonal Cable Kickback 10
-Cable Kickback 10
x3 rounds

Booty Build Circuit 3.
- Elevated Single Leg RDL 10
- Standing Abduction 15
- Froggies 15
x3 rounds

Finisher: Squat with Side Step 3 x 20

Always do warm-up sets before heavy working sets.

Perform exercises A, B and C back to back without taking a break. Take a break between rounds. 3 rounds total.

Booty Build Circuit 1:
-DB Banded Frog Hip Thrust with a Pulse
-DB Glute Bridge with Band
-Seated Abductions
x3

- Place a band around your legs and dumbbell on your hip
- Lay down on your back while keeping your knees bent
- 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 halfway
- Thrust up again and then bring it down all the way

DB Banded Frog Hip Thrust with a Pulse

- Place a band around your legs and dumbbell on your hip
- Lay down on your back while keeping your knees bent
- Thrust your hip up up by engaging your glutes

DB Glute Bridge with Band

- Take a seat with a band around your legs
- Sit with upright
- Push your knees apart from each other engaging the glutes and abductors
- Bring the knees close to each other
- Repeat

Seated Abductions

Booty Build Circuit 1

Perform exercises A, B and C back to back without taking a break. Take a break between rounds. Remember to perform with both sides since these are single leg exercises. Do all these 3 exercises first to the other side and then change leg. Repeat total of 3 times.

Booty Build Circuit 2.
Cable Abduction
Diagonal Cable Kickback
Cable Kickback
x3

-Standing sideways with your left side facing the weight stack of a pulley machine, attach an ankle cuff to the right ankle.
-Hold the machine for balance if you need to and slowly lift your right leg up to the right side.
-Pause and slowly return your right leg to starting position.
-Repeat the movement.

Cable Abduction

-Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. 
-Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back and out to the side in a semicircular arc as high as it will comfortably go as you breathe out. 
-Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.

Diagonal Cable Kickback

-Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. 
-Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. 
-Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.

Cable Kickback

Booty Build Circuit 2 - cable

Booty Build Circuit 3.
- Elevated Single Leg RDL
- Standing Abduction
- Froggies
x3 rounds

Remember to switch legs and perform to both sides!
- Hold the dumbbell towards your chest with both hands
- Keep the supporting leg elevated on a box, bench, step up board or similar 
- Hinge at the hips to start coming down
- Come down until you reach near parallel to floor 
- Come back up returning to the initial position keeping a neutral spine and tight core throughout the movement

Elevated Single Leg RDL

Remember to switch legs and perform to both sides!
- Place a band around your legs and take support from a wall or similar
- Lift your leg laterally up by engaging your glutes and abductors
- Bring the leg back down with a controlled motion

Standing Abduction

-Lie down on the bench with your hips on the edge and your legs tucked underneath. 
-Be sure to be gripping the bench firmly underneath you.
-Fully extend both legs straight up and contract the muscle in your lower back and buttocks at the end of the movement.

Froggies

Booty Build Circuit 3

20 squats total  x 3

- Perform a wide stance squat
- Come up and bring one foot near the other  by gently tapping feet together
- Lower back down to a wide squat and repeat to the other side

Squat with Side Step

W5/D5 Ultimate Booty Builder

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

Maria Johnson

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!

W2/D5 Isolated Glutes

Pull throughs be burning by that point in the workout 🏋🏻‍♂️

Definitely feeling it ! 😵‍💫😵‍💫😵‍💫

W3/D1 Glutes and Legs Volume Pump

Did this with a friend and we literally wept at the end :')

W3/D2 Entire Upper Body

Moni

Ihan parhaita nää sun saliohjelmat 🔥🔥

Meea

W3/D3 Heavy Glutes and Legs

Addelyn Quinn

Minna

W3/D4 ABS + CARDIO

I loved this workout, so intense. AMAZING 😁

Myriam

W3/D5 Isolated Glutes

W4/D1 Glutes and Legs Volume Pump

Uljana

W4/D2 Entire Upper Body

Love this sh**!! 🖤🖤 Thank you for giving me the confidence to keep on keeping on at the gym 🥹🥲.

W4/D3 Heavy Glutes and Legs

W4/D4 ABS + CARDIO

Benaisha

W4/D5 Isolated Glutes

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

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

Zimms

W5/D1 Intense Glute & Leg Day

W5/D2 Total Upper Body

🫠🫠🫠 ☠️ apenas pude terminar! ❤️‍🔥 💯/ 💯

Karina

Really nice workout! Working hard for my peachy 😁💜

W5/D3 Build curves - Glutes & Legs Strength

Wow. That boot circuit got my good. Officially have noodles for legs🔥

Woooow don’t think I’ve ever done a booty circuit that made me sweat so much🥵

W5/D4 ABS + Boosting Lower Body Circuit

It was tougher than the 1rst time 😅 feel good !

W6/D1 Intense Glute & Leg Day

Good I would like to see more ab workouts though but not sure if they are necessary or not 🤔 I know when moving the upper body it adds

Megan

W6/D2 Total Upper Body

Did this yesterday and was so dead I forgot to hit submit🫠

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

W6/D3 Build curves - Glutes & Legs Strength

Melkein tuli oksennus tämän jälkeen, tavallaan ihana tunne 😅🤣

W6/D4 ABS + Boosting Lower Body Circuit

Christian

Ange

W6/D5 Ultimate Booty Builder

Aivan kuollut, mutta teki niin hyvää! #wetlookmop

W7/D1 Intense Glute & Leg Day

W7/D2 Total Upper Body

W7/D3 Build curves - Glutes & Legs Strength

💥💥💥💥💥👏🏻👏🏻👏🏻👏🏻👏🏻

W7/D4 ABS + Boosting Lower Body Circuit

It was great, definetly feel a pump! Im seeing results with the program!

Mireille

W7/D5 Ultimate Booty Builder

Tamar

Ida, I move to Budapest in July. My schedule is going to change a lot and I’m worried I won’t be able to make 5 days a week. Can I still make great progress with 4 days? ( really trying to transform legs/glutes/and cut some fat)

W8/D1 Intense Glute & Leg Day

So excited for the new program you made! 💪🏼🤩

W8/D2 Total Upper Body

W8/D3 Build curves - Glutes & Legs Strength

Huhh, tosi hyvä🔥 Ehdin tekemään vaan yhden kierroksen loppu circuitista, mut nyt on kyl hyvä fiilis mennä töihin👌🏼☀️💛

Mira

W8/D4 ABS + Boosting Lower Body Circuit

W8/D5 Ultimate Booty Builder

Woooooooo! Felt the burn. Excited to start the final third of this program💪🏽

Sooooo excited for this new block 😍😍!!

Lepoviikon jälkeen sujui yllättävän hyvin, otin kevyesti kun tein kotona jossa rajalliset painot mutta tästä hyvä jatkaa.

W9/D1 Defined Glutes and Legs

Great workout, my whole upper body is 🔥🔥

W9/D2 Sculpted Upper Body

Amazing lower body workout! Getting stronger everyday 🫶🏼💖

Kyykkäsin ekaa kertaa oman painoni 💪🏻 jee! Tuloksia!

W9/D3 Thick and Strong Lower Body

Koska meilläpäin ei ole portaita salilla, tein vatsatreenin lisäksi kuminauhalla pakaratreeniä kotona ☺️👍🏼 Kivan kevyt treeni, lisäsin toistoja koska tiesin, että en pysty tekemään loppuun asti tämän päivän treeniä👏🏼

W9/D4 Abs + Stairmaster Circuit

Maria Cervantes

Grace

W9/D5 Glutes Targeted Workout

Huh huh. Päätin että nyt viimeiset 3 viikkoa vedän täysiä. Isoja painoja rohkeasti. Tuntui niin hyvältä!

Tevin & Allie

Tää treeni on kyllä mun suosikki jalkatreeni kaikista tähän astisista jalkatreeneistä sekä Shapedin että tän ohjelman puitteissa 💪🏻🔥

W10/D1 Defined Glutes and Legs

W10/D2 Sculpted Upper Body

Amazing so happy to be back on track 🫶🏼✨

Huh huh, olipa hyvä setti! Kyykky vielä kammoksuttaa mutta pienin askelin etenen.

W5/D5 Ultimate Booty Builder

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