Name: Playbook - Ida Jemina - W8/D3 Build curves - Glutes & Legs Strength
Uploaded: 2024-02-23T11:32:14.814Z
Duration: 60 min
Description: W8/D3 Build curves - Glutes & Legs Strength

Ellie

Tiffany

Your workouts always bring the be(a)st out of me! 🥵🥵🥵

Leticia Lopez

Irina

Monini

F*%k!!!! Hahaha 😂🤣🥵🔥🍑 
Love u so much Ida!!!! Thnks a lot! U’r the best of the best! Amazing coach!!! Happy weekend!!!! 💪🏻😉😘🤩

Melissa

Rebecca

Evelyn

🍑 feeling that bump coming 💥 💪🏻 everyday a different challenge to complete and such a way to sweat lol but always starting the day with the right foot and with the best attitude with Ida 💕

Isa Flores

Jenna

Suvi

YOU ARE SO STRONG AND I'M SO PROUD OF YOU!❤️ Next week you will enter the last 4 week period of this program and you will get a new routine! So this is you last time doing this exact workout! Enjoy every rep!

1. DB Squat with Band and Hold 3 x 11
2. Glute Bridge with a Pulse 4 x 11
3. Rear Lunge + Curtsy Combo 3 x 11
4. Alternating Side Lunge 3 x 22
5. Leaning dumbbell Kickback 3 x 13
6. Standing Dumbbell Abduction 3 x 18
7. Squatted Calf Raise 3 x 13
8. Torture Walk x 36

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

- With a shoulder width stance, resting weights on your shoulders and a band around your legs lower down to a squat position
- Hold your low position for 5 seconds
- Keep your spine neutral and core tight throughout the exercise
- Come back up and repeat

DB Squat with Band and Hold

- Place the weight across your hips, 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
- Push through your heels to maximize glute activation as you thrust your hip up.
- Come halfway back down and back up again
- Bring your hips all the way down
- Repeat

Glute Bridge with a Pulse

- One complete repetition = 1 Rear Lunge + 1 Curtsy
- Remember to perform to both sides!
- With dumbbells in hands step back with one leg to a lunge position
- While keeping the supporting leg low step across to the side to a curtsy position
- Come back up

Rear Lunge + Curtsy Combo

- 22 reps total = 11 per side
- Stand in a wide and open stance with dumbbells in each hand
- Step down to a side lunge on one side and come back up
- Step down to a side lunge on the other side and come back up
- Lean forward and push your booty back during the lunge but keep the spine neutral and core tight throughout the exercise

Alternating Side Lunge

- Remember to do both sides 13 reps!
- Place the dumbbell behind your bent knee.
- Bracing your core, begin to lift your right leg, knee staying bent and hinging at the hip.
- Use your glute to press your foot up and squeeze at the top.

Leaning dumbbell Kickback

- 18 reps per side
- Hold a dumbbell on the side of your leg and lift your leg up laterally engaging the abductors. For extra challenge put a mini band around your legs as well.

Standing Dumbbell Abduction

- Raise your heel engaging your calf as your come up
- Come down with a controlled motion

Squatted Calf Raise

- B-Stance Walk with dumbbells. This is a burning finisher! After this you can congratulate yourself! You did it!

- Take total of 36 reps  = 18 per leg. If you need a break at some point between the steps, it's totally okay to breathe for a while and then continue again.

- Stand in a wide stance with the working leg slightly in front of the supporting leg with knees pointing out and feet aligned with the knees throughout the exercise
- With the heel of the supporting leg lifted and weights resting on your shoulders squat down while keeping the emphasis on the working leg
- Come back up and squeeze the working side glute
- Switch sides by taking a step forward and continue walking while performing the squats
- Walk forwards and turn around to change directions if needed due to room size

Torture Walk

W8/D3 Build curves - Glutes & Legs Strength

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! 💪🏼💪🏼

Kendall

W2/D3 Dumbbell Glutes and Legs

Those leg raises and windmills, wow! Great workout as always from you!

Yana

W2/D4 ABS + CARDIO

I think I am finally getting my stamina back!! Woo hoo!

Killer glutes 🔥🔥🔥 but I loved it!

Bev Thomas

W2/D5 Round Glutes

This is one of my favs! The froggies are not getting easier at the end 😅😅 I may have to switch that up in the rotation.

W3/D1 Glutes and Legs Volume Pump

Sanna Arpiainen

W3/D2 Entire Upper Body

Another great morning working legs and glutes! Thanks for all the training, it’s making a huge difference!

W3/D3 Dumbbell Glutes and Legs

W3/D4 ABS + CARDIO

Starting to see the results!!! 👏👏👏

That last superset got me with the low squat pulses 🔥!

Megan

W3/D5 Round Glutes

The Bulgarian split squats get me every time 🔥!

Feels great to break a sweat! The hard work is paying off!🍑🦵💪❤️🔥

Jillian Whitton

W4/D1 Glutes and Legs Volume Pump

Love I keep getting challenged, bring it on!

Corinne

W4/D2 Entire Upper Body

I’m getting stronger with every time I do this workout!

Love to feel those muscles firing up 🔥

W4/D3 Dumbbell Glutes and Legs

The planks are getting longer and I’m getting stronger! 🎉

Craig

W4/D4 ABS + CARDIO

Week 4 and still burning!!  However looking forward to the switch up next week. 😊

W4/D5 Round Glutes

Buuuurns!!  The finisher is no joke. 😍

W5/D1 Intense Glute & Leg Day

Was sick all last week , great workout to get back in 👏👏👏

W5/D2 Total Upper Body

Michelle

Great workout but I have trouble with knee lunges as they give me knee pain , what can I replace them with ??

W5/D3 Build curves - Glutes & Legs Strength

357 calories burned! I can’t feel my body 😅

Wow what a great ab and lower body circuit! Definitely got me sweating!

Gaby Ruiz

W5/D4 ABS + Boosting Lower Body Circuit

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

Hard but so worth it! Great to be back! There’s no other better way to treat your body!

W6/D2 Total Upper Body

That torture walk gets me every time! 😃🔥

I almost died, but I’m alive.. so,, to be continued 🥲😎

W6/D3 Build curves - Glutes & Legs Strength

These Abs are some of my favorites!!! And the lower body circuit is 🔥!

I like the fact that you introduce abs exercises despite booty builder as the main target 😤👍🏻😼🙌🏻

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

That finisher had my glutes screaming! 🔥

Finally I felt in love with today’s work out!! on the seventh week  😅 better later then never 👊🏻😤

W7/D1 Intense Glute & Leg Day

Love the strength I am feeling and seeing!

Something about completing 56 pushups on your toes that makes you feel strong AF 😊

Antonia

W7/D2 Total Upper Body

Martina

W7/D3 Build curves - Glutes & Legs Strength

W7/D4 ABS + Boosting Lower Body Circuit

Mira

W7/D5 Ultimate Booty Builder

WoW, I’m never ready for this workout 😅 not being ready though doesn’t mean I won’t do it 😤😼

Booty pump is reallllll good with this one!

Megan Haenitsch

W8/D1 Intense Glute & Leg Day

W8/D2 Total Upper Body

Seemed never ending… but gives good results 🙌🏻

W8/D4 ABS + Boosting Lower Body Circuit

Oh my God, that was tough! Am I ever going to fall in love with the gym? 🥹😢

W8/D5 Ultimate Booty Builder

Absolutely LOVED this workout! Every booty muscle is on FIRE! 
🍑 🔥

Ashley

W9/D1 Volume Legs and Glutes

Love all the arm variations! Arm days are my favorite!

W9/D2 Upper Body Sculpt

Feeling successful 😃 My form on RDL’s and B-Stance has improved so much! Never could have done this without this program!

I loved this one! My inner thighs are going to feel it tomorrow

W9/D3 Thick and Strong Lower Body

Did not like this workout very much but I am a runner so I get plenty of cardio.

Laurie

My goodness!!!! 🥵🥵🥵🥵🥵🥵 I'm out of breath! This is burning! Woooow! How's Cardio! Amazing!!! Keep moving! Keep going!! U’r the best!! 🙌🏻🙏🏻🤩

W9/D4 ABS + Booty Lift Cardio

WoW! I liked it so much👊🏻😃👍🏻

Tina

W9/D5 Glutes Targeted Band Workout

Increasing my weights and feeling confident in my form! Love seeing the progress!

W10/D1 Volume Legs and Glutes

End of the day workout this time and so happy I did it! 🎉

I love the the fact that you introduce upper work outs even if the main focus is the booty ❤️  Enjoyable 🙌🏻

W10/D2 Upper Body Sculpt

W10/D3 Thick and Strong Lower Body

Woho! Friyay!!! Good session well with my tomato face 🔥 💦 💪🏻 another amazing workout complete! #trainingwithIda

W10/D4 ABS + Booty Lift Cardio

👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻

The 1st one was so hard!! Scared me!! Lol!! Great WO! Thank you

W8/D3 Build curves - Glutes & Legs Strength

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