Name: Playbook - Ida Jemina - W6/D5 Ultimate Booty Builder
Uploaded: 2024-02-23T11:32:14.781Z
Duration: 60 min
Description: W6/D5 Ultimate Booty Builder

Tiffany

Corinne

Yana

Was good. Just I felt a little tired. But done any way. ❤️‍🔥💪🏼

Martina

Svitlana

Irina

Monini Huerta

I love this app ❤️ best workouts with results and really visible progress 💪🏻 im in half booty program at home and seeing results 😍 thank you 🙏

Nikola

Rose

Jonna

Super painful. Still can’t get through some sets without resting. Burns!!!

isaura suarez

Words can't describe how much I love this app ❤️💕🍑💦

Claudia Beatriz

Evelyn

Bootaaaay coming 🍑 💦 #trainingwithIda 💕

Isa Flores

Jenna

I love this Ultimate Booty Builder workout! It's such a great workout to really target that booty. Today your working time will increase by 5 seconds PER EVERY SET. It sounds little but the amount of work will add up and this is what we want. Let's get after it!

As you know, this workout is devided into 3 sections + finisher and consists of fire isolated exercises. Remember to squeeze in every exercise! Let's really feel the burn! 

Booty Build Circuit 1.
-DB Banded Frog Hip Thrust with a Pulse 35 s
-DB Glute Bridge with Band 35 s
-Seated Abductions 35 s
x3 rounds

Booty Build Circuit 2.
-Extended Clamshell 35 s
-Donkey Kick Pulses 35 s
-Leaning Diagonal Kickback 35 s
x3 rounds

Booty Build Circuit 3.
- Elevated Single Leg RDL 35 s
- Fire hydrant with Extension 35 s
- Froggie Holds 35 s
x3 rounds

Finisher: Squat with Side Step 3 x 35 s

Equipment: Dumbbells and mini band.
Always do warm-up sets before heavy working sets.

Perform exercises A, B and C back to back without taking a break. Take a break between rounds. 3 rounds total.

Booty Build Circuit 1:
-DB Banded Frog Hip Thrust with a Pulse
-DB Glute Bridge with Band
-Seated Abductions
x3

- Place a band around your legs and dumbbell on your hip
- Lay down on your back while keeping your knees bent
- 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 halfway
- Thrust up again and then bring it down all the way

DB Banded Frog Hip Thrust with a Pulse

- Place a band around your legs and dumbbell on your hip
- Lay down on your back while keeping your knees bent
- Thrust your hip up up by engaging your glutes

DB Glute Bridge with Band

- Take a seat with a band around your legs
- Sit with upright
- Push your knees apart from each other engaging the glutes and abductors
- Bring the knees close to each other
- Repeat

Seated Abductions

Booty Build Circuit 1

Perform exercises A, B and C back to back without taking a break. Take a break between rounds. 3 rounds total.

Booty Build Circuit 2:
-Extended Clamshell
-Donkey Kick Pulses
-Leaning Diagonal Kickback
x3

Remember to switch legs and perform to both sides!
- With band around your legs lie down on your side
- Take support with your elbow and keep your knees bent
- Lift your hips off the ground by abducting both legs simultaneously and opening your knees, only keeping the lower knee on the ground and feet together
- Come back down with a controlled motion

Extended Clamshell

Remember to switch legs and perform to both sides!
-Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral. with a band around an ankle and the other foot.
- Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.
- Use your glute to press your foot directly toward the ceiling and squeeze at the top.
- Bring your leg halfway down and push up again
- Bring your leg all the way down

Donkey Kick Pulses

Remember to switch legs and perform to both sides!
- While keeping your knees and hips bent slightly and your abs tight, contract your glutes to kick the working leg back and out to the side in a semicircular controlled arc as high as it will comfortably go

Leaning Diagonal Kickback

Booty Build Circuit 2

Perform the exercises Perform exercises A, B and C back to back without taking a break. Take a break between rounds. 3 rounds total.

Booty Build Circuit 3:
-Elevated Single Leg RDL
-Fire hydrant with Extension
-Froggie Holds
x3

Remember to switch legs and perform to both sides!
- Hold the dumbbell towards your chest with both hands
- Keep the supporting leg elevated on a box, bench, step up board or similar 
- Hinge at the hips to start coming down
- Come down until you reach near parallel to floor 
- Come back up returning to the initial position keeping a neutral spine and tight core throughout the movement

Elevated Single Leg RDL

- Remember to switch legs and perform to both sides!
- Place your hands as knees on the floor
- Keep a neutral back and a tight core
- Raise your leg engaging your abductor and glute
- Extend your leg while holding the leg laterally elevated
- Bend your knee and bring the leg back down

Fire hydrant with Extension

- Lay down on your stomach
- With a band around your legs lift your legs off the floor by engaging the glutes and hold them up
- Bring your legs back down to the floor with a controlled motion

Froggie Holds

Booty Build Circuit 3

- Perform a wide stance squat
- Come up and bring one foot near the other  by gently tapping feet together
- Lower back down to a wide squat and repeat to the other side

Squat with Side Step Finisher

W6/D5 Ultimate Booty Builder

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. 🎄😇🎅🎉🥳🎁🎊

Evie

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/D5 Ultimate Booty Builder

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