Name: Playbook - Ida Jemina - W7/D3 - Strong Legs and Glutes + 25 min cardio
Uploaded: 2024-02-13T13:19:04.273Z
Duration: 85 min
Description: W7/D3 - Strong Legs and Glutes + 25 min cardio

Workout was great! I feel diagonal kick backs a little too much in my lower back, do you have any tips for this or another exercise I could do instead?

Maria Johnson

Amazing but such a burn my butt was on fire 🔥 🍑 but I saw that shape in the mirror and I just keep pushing myself until the end 💪🏻 💕 can’t wait to start tomorrow a new challenge!

Isa Flores

Anna Conrado

Can’t love more your program one more week and I’m done:(

Salwa

Jenna

Miru

Yesss today we go heavy! It's all about weight training and you are going to do many of my favorite exercises. Curvy legs and booty! That's what we are looking for! Let's do this!

Always do warm up sets before working sets.

Narrow to Wide Smith Squat 4 x 8
Dumbbell Step Ups 3 x 10 (each side)
Glute Bridge  4 x 10
Hanging Leg Curl 3 x 10

Giant Set
Cable kickback 3 x 12
Diagonal Cable Kickback 3 x 12
Cable hip abduction 3 x 12

Seated calf raises 4 x 10

25 Minute Cardio

- 4 narrow squats + 4 wide squats
- Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a narrow stance with the feet turned out as needed.
- Descend by flexing the knees and moving the hips back. Ensure that the knees stay align with the feet.
- Continue as low as you can that feels natural to you. When reaching the lowest point reverse the motion, drive the weight upward into a small pulse and back down again. 
-Then stand back up into starting position
- Perform 4 repetitions after which pause to change the stance

Narrow to Wide Smith Squat

-Stand upright with dumbbells on your hands.
-Step on a box or bench with one leg and lift your body up, maintaining your balance.
-Keep your body upright, head down with a controlled motion.

Dumbbell Step Ups

- Place the barbell just above your pubic bone with a bar pad like the squat sponge.
- Keep your chin tucked and flatten your lower back against the floor to start each rep.
- Lift your toes off the floor and push through your heels to maximize glute activation.

Glute Bridge

- Hamstrings working!
-Lie underneath the Smith-machine with the and grab the barbell which is locked to its place
- Bring your legs away to the front and touch the floor with your heels
- Adjust the height of the barbell if needed
- Curl your legs up in a smooth motion by bending your knees until your hamstrings are fully contracted. Allow your body to travel forward as you curl your legs.
- Lower yourself to the starting position in a smooth and controlled motion.
-Repeat

Hanging Leg Curl

Sets of ten each side. Perform exercises  back to back without taking a break in between.

-Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. 
-Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. 
-Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.

Cable Kickback

-Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. 
-Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back and out to the side in a semicircular arc as high as it will comfortably go as you breathe out. 
-Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.

Diagonal Cable Kickback

-Standing sideways with your left side facing the weight stack of a pulley machine, attach an ankle cuff to the right ankle.
-Hold the machine for balance if you need to and slowly lift your right leg up to the right side.
-Pause and slowly return your right leg to starting position.
-Repeat the movement.

Cable Abduction

Giant Set

-Take a seat on the bench and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off. Position the dumbbells on your knees.
-Extend your ankles
-Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
-Extend the ankles and exhale as you flex the calves.
-Repeat for the assigned number of repetitions.

Seated Calf Raise

Cardio of choice: 
Bike 
Stair master
Elliptical
Treadmill
Or running outside

This cardio burns calories, helps loose fat and keeps your heart healthy. Keep nice medium pace. Goal is to breath heavy but still be able to talk short sentences.

TIP! You can do this little cardio session separately from this gym workout session if you prefer it. Always move when it's best for you! This steady cardio can be done also on your rest day in this program.

25 minutes of cardio

W7/D3 - Strong Legs and Glutes + 25 min cardio

That full body circuit gets me every time! 😰😰😰😰

Tamara

Ankita

First time back in the gym for a while and I’m a dancer so I’m trying to slim down and this was easy to follow and motivated me to keep pushing

Tiffany

W1/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Will be feeling this one tomorrow 💪🫀

Irena

Ashley

This was just what I needed, following injuring my left arm I currently need an easy going upper body workout that’s not too demanding on my arms but is still keeping my strength and gains, thanks 🙏🏻

Samantha

W1/D2 - Volume Upper Body + HIIT

Great! Thanks for planning a normal workout. I have been looking everywhere for quick, efficient strength training plans without a bunch of gimmicks and this looks like the one. :)

Aurelia

W1/D3 - Strong Legs and Glutes

Mozhi

So good. Slow and controlled. Love it🔥

Michelle

W1/D4 - Strong Upper Body + ABS ATTACK

Melissa

Pahin treeni tähän mennessä🥵 huhhuh, kiitos taas Ida!💪🏼💛

Mira

W2/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Lindsay

Loved this one! Great start to the morning 💫.

Great upper body and hiit w/out! Transitioning across from strength training and this is a perfect mix, higher reps killed me though!

W7/D3 - Strong Legs and Glutes + 25 min cardio

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