Name: Playbook - Ida Jemina - W6/D3 Lower Body Builder
Uploaded: 2024-02-13T13:19:03.950Z
Duration: 55 min
Description: W6/D3 Lower Body Builder

Wendy

Tamara

Tiffany

Huhh! Tuo viimeinen kyykkysetti🔥👌🏼

Tiia Gurkalova

Jalat täysin hapoilla🔥vika supersetti sai jalat tärisemään, kaikki annettu treenille. Toimii😁

Sanna Arpiainen

So great! Awesome to be revisiting some of the earlier exercises and see I am stronger!! Great 6 week plan!!  🔥💜💜🥰💯

The last exercise always get me🥵🥵🥵 Amazing work!

Laura

Christina

Emmelie

Oh wow! Can't believe how fast the time goes! Two more workouts after this session in this challenge! Let's push today and enjoy! Remember - controlled movement and no rush. 

You are a BEAST! Let me know if you could feel the burn in your legs today😘👊

I love to do front squat in a cable machine! 

- Grab the cable - You can use any attachment
- Position your feet shoulder width - aim for a little more narrow than regular squat
- Keep your core tight and focus on using primarily your quads
- Don't stand up fully and lose quad engagement - keep muscles in tension for greater burn and activation

Cable Front Squat

7 narrow squats + 7 wide squats! This is such a great exercise to do in a Smith machine if you have an access to one.

Narrow to Wide Squat

One rep is done when you have done RDL + calf raise!

RDL to calf raise

- Place your hands on the hand bars ( or on the bench)
- Lift the weight until your legs are almost straight. Do not lock your knees!
- Keep your back against the backrest and do not arch your back.
- Lower the weight back to starting position.

Leg extensions

Whether you do it seated, or lying down, the leg curl is one of the best ways to isolate your hamstrings.

- Set up the machine so that the pads sit comfortably against your lower back when you sit on it. Put your legs on the padded lever so it sits just below your calf muscles, and set up the lap pad so it sits on your thighs just above the knees (depending on the machine). 
-Lift your legs so they are straight out in front of you and grasp the side handles on the machine. 
- Pull the padded lever down and back towards you as far as you can with your legs, hold for a second, then slowly bring it back to the starting position.

Leg Curl

Do the exercises back to back without a break in between the sets! Take a break after finishing all the exercises!

Take small dumbbells with this one and continue to the next exercise when without a break when you are done.

Squat Jump Weights

Squat with Weight

Drop the dumbbells and continue with bodyweight!

Bodyweight Squat

Squat Finisher

W6/D3 Lower Body Builder

Karla

It was tough and yet manageable for someone trying to get back in a routine

LisaKaempfe

ReisC

W1/D1 BOOTY builder

Michelle

Elaine

W1/D2 Upper Body Sculpt

Still sore from day one but this was really great to wake up to!

Anni

W1/D3 Thicc lower bod

Ninni

W1/D4 Total Body GAINS

W1/D5 Extra Gains - Abs and Flexibility

Dayanna

Hyvä startti taas viikkoon🔥🍑💪🏼

W2/D1 Bootylicious

Deadria

Iluna

W2/D2 All things upper body

Tänään ei oikein lähtenyt, mutta taistelin loppuun🔥🍑💪🏼

W2/D3 Legs for DAYS

W2/D4 Total Body Time

Pat Hunter

W2/D5 Extra Gains - Shoulders and Arms

No oli todellakin next level jalkatreeni🔥💪🏼🍑

W3/D1 Power Booty

Lindsay

W3/D2 Fit Upper Body

Eihän tätä voinu ku rakastaa!😍🔥👊🏼🍑

W3/D3 Killer Leg Workout

Terri

Bree

W3/D4 Full Body Strength

Tää oli ihan hullu setti🤭🔥🍑💪🏼

By far the hardest glutes workout since I’ve started your program!!!! 🍑🔥🔥🔥🔥🔥😰😰😰

W3/D5 Extra Gains - Glutes!

Amanda

W4/D1 Get Peachy

Kiki

Omg just killed my entire upper body💪🏻

Myriam

W4/D2 Upper Body Burn

Ellie

Holy crap 😰😰😰😰😭😭😭🥵🥵🥵🥵🥵

W4/D3 Never Skip Leg day

Valentyna

W4/D4 Total Body on Fire

Lidia

W4/D5 Extra Gains - Plyo Power!

W5/D1 Killer Booty Lift🍑

W5/D2 Full Upper Body

The squat finisher gave me life!!!!🔥🔥🔥🔥🤔🤔

Jacquelyn

W5/D3 Legs of Steel

Every move made me feel powerful and pushed me to my limits! 🔥

W5/D4 Total Body Tone Up

Such a great way to wrap up my week! That stretching felt so good!

Abs on fire! Loved the stretching session! 😍

W5/D5 Extra Gains - CORE and STRETCHING🙏

I was able to up my weights and the resistance band strengths. The gains are feeling amazing!

Holy 🍑🔥🔥🔥🔥!!  💗 let’s GET IN week 6!!

W6/D1 Glute Gains

💪🏻🔥 yläkroppa tulessa. Mahtava treeni

W6/D2 Ultimate Upper Body

Karina

That total boy finisher was 🔥🔥🔥🔥🔥🔥

W6/D4 Spicy Total Body Workout

That last set killed my 🍑🍑🍑!!! Another challenge successfully completed!!!! Thank you Ida for amazing workouts!!!! On to the next one!!!

I can’t believe how far I have come! I’ve been able to increase my weights through this process and my resistance bands. People are even noticing the changes! I’m in love with this program, thank you!

W6/D3 Lower Body Builder

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