Name: Playbook - Ida Jemina - W7/D4 Strong legs and booty
Uploaded: 2024-02-13T13:19:03.844Z
Duration: 50 min
Description: W7/D4 Strong legs and booty

Kiitos taas huipusta treenistä! Jalat ja peppu on tulessa 🔥🔥

Johanna

Lindsay

Oikeen jees treeni 💪🏻 4. setin videolla ei ollut kumpparia vaikka tekstissä mainittiin. Tein ilman ja kyllä poltti silti sikana 🍑😅

Mirja

To much on my knees. 
The first exercise and then the one on the knee with leg out..

Sectwin

Sarah

Tahirah

Nothing better than completing a hard workout 💪🏽

Jose

Melila Touami

Tough, I did with 2*7.5kg. Clams still very tough for me, split each set up into smaller sections to get through! Last week on this!

Edwin

Jutta

Arielle

Carrlee

Megan Haenitsch

Mirka

Feeling that BUMP 💥 🍑 thank you Ida for this 💪🏻 best app ever!!! #trainingwithIda

Isa Flores

Jennifer Prescod

Evelyn

I truly didn’t think i could do this exact workout with more reps, but i have completed it💪🏼 and i even increased the weight, wow🔥🔥 amazingggg💜💜

İrem Yeşiltepe

Very good,  just added 3 sets of calves, because it's a very weak part for me,they just refuse to grow 🙄 thank you xxx

Irina

Okay this workout is my favorite and so fire! You will have more reps this time so keep the same weight as last time we did this workout! Glutes will have to work so hard as well as quads, hams and calves when doing these amazing exercises. Strong legs and booty - that's what we are looking for! Let's do this! For this workout you need dumbbells and a chair (any other substitute from home works if you don't have dumbbells; water cans, bags of rice, books, filled back bags etc.).

- Bulgarian Split Squat 3 x 12
- Squat to Romanian Deadlift with Calf Raise 3 x 12
- Glute Bridge and Holds 3 x 14
- Extended clamshell 3 x 14
- Single Leg Kneeling Squat 3 x 14 per side
- Monster walk + squat jump 4 x 30 s

- Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold a dumbbell in each hand, letting them hang by your side. This will be your starting position.
- Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with your foot as your perform the exercise.
- At the bottom of the movement drive through the heel to extend the knee and hip to return to the starting position.

Bulgarian Split Squat

First do a squat with dumbbells and right after that a romanian deadlift with dumbbells. Lastly perform calf raise. This is such a good and challenging exercise.

Squat to Romanian Deadlift with Calf Raise

- Place the weights just above your pubic bone, you can use a training mat or similar as a pad if needed.
- Keep your chin tucked, knees bent and glutes against the floor to start each rep.
- Push through your heels to maximize glute activation as you thrust your hip up.
- Hold at top position for 2 seconds.

Glute Bridge and Holds

- 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
- Come back down with a controlled motion

Extended Clamshell

- Hold dumbbells in your hands resting on the shoulders
- Keep the supporting leg extended to the side while staying on one knee
- Sit back while maintaining neutral spine, by pushing your hips back
- Come back up while thrusting your hip by engaging your glutes

Single Leg Kneeling Squat

- Place a band  around your legs
- Come down in to a squat position 
- Walk forward with small steps keeping tension on the band
- Stay in squat position
- Walk forward 5 step and explode up jumping off the floor
- Land and repeat

Monster walk + squat jump

W7/D4 Strong legs and booty

Rashida

I thought I was going to pass out. I'm out of shape, fyi. Great workout

Elisha

Sara

W1/D1 Booty burn + burner workout

Dima

Ellie

W1/D2  Strong upper body + HIIT

Great calorie burner! But I had to carry lighter weights than usual to be able to complete the workout , so I felt that impact on my lower body more than my upper body

Finishing that felt like an accomplishment!

W1/D3  Total shred

Today I had so little time for training that I did only 2 rounds. Still feels good 💪😊 

More tomorrow 😋☀️

Tsvetomira

Proof it does not have to be complicated.  Strong simple movements.  Perfect. 💜🔥

W1/D4 Strong legs and booty

Olivia schmidt

I’m melting … this program is WORRRKK

KayW

W1/D5 30 minute cardio at home

Sharyl

Wendy

Monini

W2/D1 Full body tabata + abs attack

OMG! Can’t feel my butt 😂🔥🔥🔥

Dilara

W2/D2 Booty band and legs

Eftichia

W2/D3 Total shred

What a banger. Thanks for another great work out!

W2/D4 Toned upper body + HIIT

I wasn’t in the mood, but now feeling great! Thank you 🙏🔥💪

Did quick 2 rounds after W1D3 of the core challenge and can now swim in sweat 💦😅

W7/D4 Strong legs and booty

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