Name: Playbook - Ida Jemina - W6/D2 Booty band and legs
Uploaded: 2024-02-13T13:19:03.772Z
Duration: 55 min
Description: W6/D2 Booty band and legs

Dilara

So do-able at home. No excuses!! 🔥💜

This was the best way to kick off week 6! I also bought new resistance bands which have changed the name of that game. Thanks so much Ida! I don’t know what program I’ll choose next when this one ends!!

Lindsay

Great workout but some of the videos are a bit slow to start, about 20-30 seconds. Thanks.

Tahirah

Sarah

Lexxie

Great leg workout definitely getting stronger ! 💪🏽

Jose

Tamara

Harder today, good progressions for the legs, some will struggle with the one legged squats, I just about got through! Starting to use slightly tougher bands on the banded work and the fire hydrant exercises really helping to open out middle aged man hips!!

Edwin

Carrlee

So good! Love your workouts/programs! Sadly I can’t afford to keep paying for the app 😩😭😭 I’ve tried many programs in the past but yours is actually getting the results I want! Keep up the awesome work! xx

Alice Grace

Holy crap!! This was the BEST workout EVER! Absolutely LOVED IT!

Megan Haenitsch

I can feel my booty more round&bigger 🍑 💦 thankssss Ida you’re doing verrry good with this app #trainingwithIda

Isa Flores

I love this exercises.
Thank you for this app.
Keep going girl 💪💪❤❤

Fationa

Wow wow wow thanks very much for a great workout!!!!!

Jennifer Prescod

İrem Yeşiltepe

Irina

Time to step it up boo! You got this! Let's build strong glutes and work those beautiful legs! For this workout you need a chair (or couch), mini bands (or bodyweight) and dumbbells or any other substitute from home; water cans, bags of rice, books, filled back bags, etc.

- Giant Set:
a. Leaning Donkey kick + Diagonal Kick 3 x 10 per leg
b. Hip thrust with holds 3 x 20
c. Seated Abductions 3 x 15

Superset:
- Sumo squat 3 x 10
- Low pulse squat 3 x 10

- Split Stance Romanian Deadlift 3 x 12 per leg
- Single-leg bench squat 3 x 10 per leg
- Single leg calf raises 3 x 12 per leg
- Finisher: Low side to side lunges 3 x 30s

Giant set: Perform exercises A, B, and C back to back without taking a break in between. Take a break after you have done one set of all three exercises. Perform a total of three giant sets.

- One rep is done when you have performed one Leaning Donkey Kick and one Diagonal Kick.
-Assume the starting position leaning to a chair: knees hip-width apart, neck and spine neutral with a band around your legs.
- Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip. Squeeze at the top.
- Bring your leg back to starting position. 
- Now perform a diagonal donkey kick doing the same motion but lifting your leg diagonally back. Bring your leg back to starting position.
- Repeat

Leaning Donkey Kick + Diagonal Kick

-Lean to a chair or couch with band around your legs.
-Place feet on ground shoulder width part and raise hips up so weight is on upper back.
-Press knees away from each other so there is resistance on bands.
- Stay in this position counting 3 and then return to starting position.
-Repeat movement.

Hip thrust with holds

- Sit down on a chair and put the band around you legs. Keep your back straight and legs a little bit open.
- Now open your legs even more but keep your feet still on the ground so there is resistance on the band. 
- SQUEEZE your glutes as hard as you can and hold for a second.
- Bring your legs back to starting position on and repeat.

Seated Abductions

Giant set

Perform exercises A and B back to back without taking a break in between. Take a break after you have done one set of both exercises. Perform a total of three super sets.

- Start with a wide stance with you toes pointed out
- Come down holding the dumbbell with your arms extended
- Come down until you reach parallel 
- Return to the starting position

Sumo squat

Continue with low pulse squats staying low all the time. Come back up after you have performed all the reps.

Low pulse squat

Superset

Put one foot forward and the other backward.
Stand with a split stance and hold the dumbbells on your hands. 
Lower the weights pushing your butt back until the dumbbells reach below knee level. Your knees should be slightly bent.
Return to starting position by pushing your hips forward.
Hamstrings and glutes are working.

Split Stance Romanian Deadlift

Stand on one leg in front of your chair. Your other leg should be just off the ground. Keep the dumbbell on your hands at chest height. Squat down slowly by pushing your hips back until you reach the box. Pause and then stand back up and return to the starting position.

Single-leg bench squat

- Raise one foot off the floor placing your hand on the wall for support
- Raise your heel engaging your calf as your come up
- Come down with a controlled motion

Single leg calf raise

Stand with wide stance toes pointed forward.
Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Push your booty back behind you. Switch sides by moving in a side-to-side motion. Stay in low position all the time.

Finisher: Low side to side lunges

W6/D2 Booty band and legs

Rashida

I thought I was going to pass out. I'm out of shape, fyi. Great workout

Elisha

Sara

W1/D1 Booty burn + burner workout

Dima

Ellie

W1/D2  Strong upper body + HIIT

Great calorie burner! But I had to carry lighter weights than usual to be able to complete the workout , so I felt that impact on my lower body more than my upper body

Finishing that felt like an accomplishment!

W1/D3  Total shred

Today I had so little time for training that I did only 2 rounds. Still feels good 💪😊 

More tomorrow 😋☀️

Tsvetomira

Proof it does not have to be complicated.  Strong simple movements.  Perfect. 💜🔥

W1/D4 Strong legs and booty

Olivia schmidt

I’m melting … this program is WORRRKK

KayW

W1/D5 30 minute cardio at home

Sharyl

Wendy

Monini

W2/D1 Full body tabata + abs attack

OMG! Can’t feel my butt 😂🔥🔥🔥

W2/D2 Booty band and legs

Eftichia

W2/D3 Total shred

What a banger. Thanks for another great work out!

W2/D4 Toned upper body + HIIT

I wasn’t in the mood, but now feeling great! Thank you 🙏🔥💪

Did quick 2 rounds after W1D3 of the core challenge and can now swim in sweat 💦😅

W6/D2 Booty band and legs

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