Name: Playbook - Ida Jemina - W6/D2 TOTAL LEGS
Uploaded: 2024-02-13T13:19:04.006Z
Duration: 55 min
Description: W6/D2 TOTAL LEGS

Wendy

Kendall

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 Rainesto

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

Really got my heart rate up while incorporating weights

Emilce

Ruby

W1/D1 Low Impact Total Shred

Kiki

Great workout! Definitely felt the burn! I can’t wait for more workouts and to see the results!!

W1/D2 Volume Legs Challenge

Second time doing this whole program all over again!

Jessica Wong

Olga

Amazing !!!! Didn’t think I could do it but I did

W1/D3 Full Body Fat Burn HIIT

My abs felt like they were on fire. Great way to get going for the day!

W1/D4 Six Pack Abs + Upper Body Sculpt

W1/D5 Booty Popping Band Workout🍑

This workout is amazing! It will make you work hard and sweat!🔥💪

Nikola

W2/D1 SWEATY TABATA!

The upper body workout was amazing. My whole upper body was worked. Love 4 rounds. Gives a great pump and allows you to increase your weight each round.

W2/D2 Upper Body Circuit + 5 minute HIIT

This is my favorite workout for glutes and legs!! Thanks Ida for coming up with amazing workouts! I have loved this workout program!!!❤️❤️

W2/D3 Legs and Glutes Strength + Burner Workout

One of my favorite workouts in this challenge!

Joanna

A quick intense work out for the whole body

W2/D4 Muscle Endurance Pyramid Workout💪🏼

W2/D5 ABS and CARDIO 🔥

Total total!  Love this one!🔥😅💪🙌

Pat Hunter

Love a total body workout.  Got my heart rate up while building muscle

W3/D1 Total Shred Level Up!🔥

I think this was the toughest yet lol 😘

I'm still giving you 5 stars,  but this AMRAP wasn't the greatest. You have to go from standing to laying down and putting on the band , which consumes too much time and therefore it's not the true 5 minutes. I modified to make it 6 minutes to accommodate the lost time. Hope that helps 💕💕💕

Rinat

W3/D2 Glutes & Legs AMRAP + Stretching

Malene Dreyer

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

ai vitsi rakastan tätä treeniä !! Niin tehokas 🥵💪🤩

Anni

W3/D4 Booty Band Cardio🍑🔥

Johanna

Apua mikä treeni, ihan mehut pois🔥💪🏼

Ninni

W3/D5 Full Body STRENGTH

Ihan huippu treeni taas kerran! 💯 Vatsalihakset on tulessa 🔥

W4/D1 Ladder HIIT and Abs Attack

W4/D2 Killer Leg Day

Girl, every single time I think I found another favorite work out. Here comes another one!

Luisa

W4/D3 Pyramid Tone Up!

Huh mikä yläkroppa treeni! 🔥Kädet ihan tärinöissä😂😅💪🏼

Corinne

W4/D4 Nothing But Upper BOD!

I think that may be the first cardio exercise i enjoyed as much as swam in my sweat haha

W4/D5 Cardio Sculpt 🥵👌🏼

W4/D6 WAKE UP GLUTES!🍑

W5/D1 Hamstrings, Glutes & Calves

W5/D2 Push Day💪 + HIIT

Those last two sets in this BURN so good lol

W5/D3 BOOTY BURN TABATA🍑🔥

Calorie burning! as always, love the cardio finisher!

Rashida

W5/D4 Pull Day  + Metabolic Circuit

Idk if its the heat wave we are experiencing or the burn in my legs but 🔥🔥

W5/D5 QUADS OF STEEL

Corrí súper rico y luego buenos estiramientos

Superlore

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

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

My favorite. I've repeated it like 5 times already lol

W6/D1 HIIT OF CHAMPIONS + ABS ATTACK

I can see some definition on my arms after following this program!

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

W6/D3 Fully Toned Upper Body💪

Tää oli ihan mieletön treeni, rakkautta ja poltetta kintuille😍🍑🔥💪🏼

W6/D4 TOTAL GLUTES‼️🍑

Another workout plan done!! Your workouts are so fun to do, I have never been able to finish any workout plans on this app but this is the second one I have completed with u🔥🔥🩷

Wow, that was harder than it seemed but I made it!! 🎉🎉

W6/D2 TOTAL LEGS

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