Name: Playbook - Ida Jemina - W6/D1 Intense Glute & Leg Day
Uploaded: 2024-02-23T11:32:14.768Z
Duration: 60 min
Description: W6/D1 Intense Glute & Leg Day

Ellie

Tiffany

Corinne

Great as always. And the buurnn! 🥵💦😭

Evie

Yana

Great workout! It was hard, but it was worth every second of it!💪🔥

Jillian Whitton

Vuoden vika viikko ja kolmanneksi vika vk tämän ohjelman parissa lähti käyntiin. ❤️‍🔥👌🏼💪🏼💃🏼 Upea fiilis!

Martina

Erin

Irina

Mi glutes it’s killing me!!! 🥵🍑🔥 on fire!!! Yeeees!!! 😎 love u Ida!!!! Thnks a lot!!! Happy wednesday 😊😃

Melissa

I loved this workout 🔥🔥🔥🔥🔥

Fationa

Rebecca

Stephany

Sarah

Evelyn

this is absolute killer!!! 🥵🥵🥵🥵🥵

Karolina

🥵😵💪🏻 💦 wowowo such a way to kick this week!! #trainingwithIda 💕 everyday doing my best with this app and with my lifestyle thank ya Ida for everything 💋 Xx

Isa Flores

Jenna

Time to increase the volume baby!🍑🔥 Remember, this is how we make progress and gains! You got this!! In today's workout we will get a lot of volume in! I absolutely love the burning beginning of this workout!

Equipment: Bands and dumbbells. Always do warm up sets with bodyweight before heavy working sets.

1. Giant set 3 x 11:
-Hip Thrust Abduction Banded DB
-Hip Thrust Banded DB
-Hip Thrust Pulse Banded DB 
2. Superset 3 x 11:
-Dumbbell Sumo Squat to Sumo Deadlift 
- Standing Hip Thrust
3. B-Stance Squat 3 x 11
4. Alternating B-Stance Deadlift 3 x 22
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

-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. Lower completely down and repeat.

Hip Thrust Pulse 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.

- 11 squats - 11 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

22 repetitions total = 11 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

W6/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 ;)

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

Dima

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! 💪🏼💪🏼

W6/D1 Intense Glute & Leg Day

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