Name: Playbook - Ida Jemina - W6/D2 TOTAL LEGS
Uploaded: 2022-11-16T15:56:47.478Z
Duration: 55 min
Description: W6/D2 TOTAL LEGS

rashida lukmanjee

This workout was dificult for me, the very first excercise i could not do and I felt descouraged thru whole workout but I got it done but not happy with my performance.. probably i have just a bad day 🤷‍♀️ hope tomorrow will be better

Love these slower workouts where I can focus on the location strength of the movement. (They also teach me patience!) The lower body/leg/booty work is def making my lower back & core stronger!! Love!! 🔥💜

Jillian Whitton

Woohoo! Love a good leg day! 🦵🏼🦵🏼🔥🔥🍑

Amanda

My legs!!! I can’t feel it 😂🙌🏻🥲 thanks Ida 🤩 i always said: you’re an amazing and excellent coach 👏🏻💜🥰

Melissa

Maja

Mirja

Nää jalkareenit on kyllä huippuja 🔥🤩

Titta Pellikka

Heidi Turunen

Sanna Luhtala

Amazing! but such a burn and the first one was pure fire 🔥 🥵 highly recommended if you want to challenge yourself to the next level of the day of leg 🍑

Isa Flores

Sooo good! Love feeling my leg muscles! 🦵TY!

Jackie

Moza

Aamujumpaks oli kyllä todella hikinen setti 😄 lähti kyllä kaikki yön aikana kertyneet nesteet hyvin liikkeelle 👌👌

Tosi hyvä treeni jälleen kerran ❤️

Kaisa

Kyllä tuntuu! Tosi hyvä treeni jälleen 💥✨😍

Tuuli

Love this one ahh my glutes are burning 🔥🔥💕

Christina

Super good. 💦🔥Lunges was nice after some while.🤗

Martina

Janita

Really enjoyed today's leg workout 😍🔥

Emmelie

Amazing leg workout!! I could also feel my glutes😍

Laura

Welcome to your Total Legs workout! In today's workout you will do some amazing new compound movements as well as some great isolated exercises with dumbbells. Enjoy the burn!!

Warm up: For this workout I want you to do a couple of warm-up sets with the same exercise but only with your bodyweight and/or small weights before heavy working sets.

Equipment: Dumbbells and chair.

Touch - don't sit down. Stick your booty out and touch the box/bench. Then come back up.

Single Leg Bench Squat

Touch - don't sit down. This is for targeting the work more for the glutes. Stick your booty out and touch the box/bench. Then come back up.

Bench Touch Squat

Remember to perform all reps and sets for both sides. B-Stance Hip Thrust is almost like a single leg exercise, but you get the benefit of stabilization for the working leg - it is amazing! Most of the load is placed on your back leg while the other one keeps you stable.

-Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Place one foot slightly in front of the other and touch the floor just with the heel of that foot - this foot is a balancing one while the other side is working. Hold a barbell across your hips.
 -Lower your hips down so your glutes almost come in contact with the floor.
 -Pressing through your heels and squeezing your glutes, return the barbell to the start position.

B-Stance Hip Thrust

Remember to perform all reps and sets for both sides. One rep is done when you have done one side lunge and one abduction!

- With a dumbbell in one hand step to the side and perform a side lunge
- Come back up, place the dumbbell on the side of your thigh and lift your leg laterally by engaging your abductors

Side Lunge to Abduction

Count every romanian deadlift = RDL until you count to 10. One rep is done when you have performed 1 romanian deadlift and 1 b-stance deadlift.

- RDL: With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. Reverse the motion as you return to the standing position and squeeze your glutes.
- B-Stance: On top, place one foot diagonally back and touch the floor with just it's toes for balance.
- With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. Return up and perform another RDL and then another B-Stance deadlift with the other side.

RDL to B-Stance Deadlift

- In a kneeling position and weights resting on your shoulders come up by thrusting your hips and engaging the glutes
- On top squeeze your glutes, but avoid hyperextending your hips
- Come back down and push the booty back

Kneeling Squat

Go slowly! Each side lunge counts as a rep!

- Start with a very wide stance and perform a side lunge to one side
- Stay low and switch sides to perform a side lunge to the other side
- Stay low throughout the exercise
- Keep your spine neutral and core tight!

Low Side to Side Lunge

- In a shoulder width stance and weights resting on your shoulders raise yourself on your toes by engaging the calves
- Squeeze on top
- Come back down in a controlled motion

DB Standing Calf Raise

W6/D2 TOTAL LEGS

This was a tough one for me but I loved it! 💪🏼

Sarah Smith

W1/D1 Low Impact Total Shred

Svitlana

It was great! I love the pump in my quads and the sweat is real 🥵

Jessica

W1/D2 Volume Legs Challenge

Miia

Hated it, but loved it! Very hard following that heavy leg day in the series 🔥😉

W1/D3 Full Body Fat Burn HIIT

Alessandra

Loved the abs in the beginning. Great way to start a workout!

Shae

W1/D4 Six Pack Abs + Upper Body Sculpt

Loved it! The glutebridge pump is my favorite even tho it hurts! 🔥

I can’t pick one favorite so here are my top 3!
Squat to abduction 
Donkey kick to fire hydrant
AWFUL Monster walk
Amazing workout again!!

Loved it... my favorite one is glute bridge with obducion

W1/D5 Booty Popping Band Workout🍑

W2/D1 SWEATY TABATA!

Great upper body workout! And i love the HIIT at the end 😍

Shannon

Loved it finisher was a killer and instead of breaks i treated it like a metcon 4 laps then a 1 min break my arms are toast.

Erin

W2/D2 Upper Body Circuit + 5 minute HIIT

A great set of exercise that I have bever tried with weights before. I feel so strong! Thank you!

W2/D3 Legs and Glutes Strength + Burner Workout

W2/D4 Muscle Endurance Pyramid Workout💪🏼

W2/D5 ABS and CARDIO 🔥

Pat Hunter

This was a killer, intense but fun workout routine. Loved it 🔥

Dayanna

W3/D1 Total Shred Level Up!🔥

That was very hard omg!! Sweating so much 😊

W3/D2 Glutes & Legs AMRAP + Stretching

Oh gosh my arms are shaking so much! 😅🔥

W3/D3 Beautiful Shoulders & Arms + 10 minute burner boost

Ida keeps the workouts fresh! 
My first completely banded workout 🏋️‍♀️

Flunssan aiheuttaman pakko paussin jälkeen hyvä treeni, pystyi tekemmän liikkeet myös kevyemmin. Hyvä pylly-cardio-jumppa🔥

Sanna Arpiainen

W3/D4 Booty Band Cardio🍑🔥

Valerie

W3/D5 Full Body STRENGTH

Superlore

Omg, first part so much fun, then abs 😱 after those obliques upper body abs killed me and when I heard you say we will do this 2 more times i almost fainted 😅 but I survived and got it done 💪 so happy now.. thanks Ida 🥰

W4/D1 Ladder HIIT and Abs Attack

W4/D2 Killer Leg Day

The variety of exercises keep me coming back to Ida and consistent!

This one is so much fun. Really loving trening with You 💪Such an inspiration 😍

W4/D3 Pyramid Tone Up!

Short but very effective! Shoulders are exhausted! Love it🔥🔥🔥🔥🔥

TAMARA WILSON

W4/D4 Nothing But Upper BOD!

I felt the progression!

Yessss, we can do it!

W4/D5 Cardio Sculpt 🥵👌🏼

This was strenuous.
I appreciate the different exercises for body parts I don’t usually train!

W4/D6 WAKE UP GLUTES!🍑

Always a challenging set of exercises that leaves me sweating.

W5/D1 Hamstrings, Glutes & Calves

W5/D2 Push Day💪 + HIIT

Loved it.. second tabatha was really tough for me and on last two I bearly made it 😅... I really love that you challange me and I get amazing filling after the workout.  Thanks 🥰

W5/D3 BOOTY BURN TABATA🍑🔥

Calorie burning! as always, love the cardio finisher!

W5/D4 Pull Day  + Metabolic Circuit

A great legs workout leaving me very sweaty!

W5/D5 QUADS OF STEEL

I did the run and it was great workout... love the mix it keeps this program interesting and fun

My goodness…I don’t run but this was awesome!

Did last weeks cardio sculpt instead (runnings not an option for me.). Amazing cardio workout.  🔥🔥🔥

W5/D6 5K Cardio (or Cardio at Home) + Stretching

I pushed through the burn and see the results!

W6/D1 HIIT OF CHAMPIONS + ABS ATTACK

I am sweating, great workout... spaghetti arms, and abs are on fire also

So good!!  Love it!! 2 to go!! 🔥💥🔥💥💜

Great  killer workout for upper body and love doing abs at the end!🔥

W6/D3 Fully Toned Upper Body💪

This workout is amaizing... love a good glute workout 🍑

Whew!!!  🍑🔥🔥🔥🥵. Hurts sooo good!!  1 to go!!  💜💜

W6/D4 TOTAL GLUTES‼️🍑

Such a great and fun cardio workout! I had to break it up into two sessions as I’m getting over being sick and didn’t want to push it. 

You are so amazing! I absolutely love all your workouts and have seen such a difference since I started.

Wow, we did it... so much fun and for me time was gone fast... loving the sweat... definitly I will do this challange again... p.s. i was jumping with you all the time

W6/D2 TOTAL LEGS

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