Name: Playbook - Ida Jemina - W7/D5 Ultimate Booty Builder
Uploaded: 2024-02-23T11:32:14.799Z
Duration: 60 min
Description: W7/D5 Ultimate Booty Builder

Tiffany

Mira

Monini Huerta

Love these exercises, youre motivation for me 💪🏻 dont like workout at home, bur with this app and your workouts its something else ❤️ TOP 🔝🔝 and love changes on my body 🙏

Nikola

Alex

Oh, my God! My butt says crunch crunch crunch! And it burns! It's so delicious! 🔥🍑🔥🍑🥵🙌🏻 … thnks a lot Ida!!! 😍 u’re amazing coach! Happy weekend!!

Melissa

Friyay!!! 🍑 💦 feeling everyday those results coming 💪🏻 
#trainingwithIda 💕 Xx

Isa Flores

Irina

Jee mikä treeni! Hyvä fiilis alusta loppuun!😁

Jenna

Welcome glute gains! It's all about amazing glute focused exercises to really target that booty. Remember to SQUEEZE in every exercise! Your working time will increase by 5 seconds per every set. You heard it! We are here to improve and make results. You can do this!♥️

The workout consists of isolated glute circuits and a burning finisher.

Booty Build Circuit 1.
-DB Banded Frog Hip Thrust with a Pulse 40 s
-DB Glute Bridge with Band 40 s
-Seated Abductions 40 s
x3 rounds

Booty Build Circuit 2.
-Extended Clamshell 40 s
-Donkey Kick Pulses 40 s
-Leaning Diagonal Kickback 40 s
x3 rounds

Booty Build Circuit 3.
- Elevated Single Leg RDL 40 s
- Fire hydrant with Extension 40 s
- Froggie Holds 40s
x3 rounds

Finisher: Squat with Side Step 3 x 40 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

W7/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! 💪🏼💪🏼

W7/D5 Ultimate Booty Builder

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