Name: Playbook - Ida Jemina - W8/D5 Ultimate Booty Builder
Uploaded: 2022-11-13T17:38:33.755Z
Duration: 60 min
Description: W8/D5 Ultimate Booty Builder

Jennifer Valle

Heidi Turunen

Last workout of this block!! After this it's a new 4 routine! Let's leave the gym feeling sore but proud of ourselves! SUCH A GREAT JOB you have done! Now one last time let's get after this Ultimate Booty Builder!

Booty Build Circuit 1.
-DB Banded Frog Hip Thrust with a Pulse 8
-DB Glute Bridge with Band 10
-Seated Abductions 15
x3 rounds

Booty Build Circuit 2.
-Cable Abduction 10
-Diagonal Cable Kickback 10
-Cable Kickback 10
x3 rounds

Booty Build Circuit 3.
- Elevated Single Leg RDL 10
- Standing Abduction 15
- Froggies 15
x3 rounds

Finisher: Squat with Side Step 3 x 20

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. Remember to perform with both sides since these are single leg exercises. Do all these 3 exercises first to the other side and then change leg. Repeat total of 3 times.

Booty Build Circuit 2.
Cable Abduction
Diagonal Cable Kickback
Cable Kickback
x3

-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

-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

-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

Booty Build Circuit 2 - cable

Booty Build Circuit 3.
- Elevated Single Leg RDL
- Standing Abduction
- Froggies
x3 rounds

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 a band around your legs and take support from a wall or similar
- Lift your leg laterally up by engaging your glutes and abductors
- Bring the leg back down with a controlled motion

Standing Abduction

-Lie down on the bench with your hips on the edge and your legs tucked underneath. 
-Be sure to be gripping the bench firmly underneath you.
-Fully extend both legs straight up and contract the muscle in your lower back and buttocks at the end of the movement.

Froggies

Booty Build Circuit 3

20 squats total  x 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

W8/D5 Ultimate Booty Builder

Zimms

Uljana

W1/D1 Glutes and Legs Volume Pump

Tää oli kiva kun ei kestä niin kauaa. Hyvin lähti unihiekat silmistä. Vatsat 🔥🔥🔥🥵

Kellen Riley

Start again after long vacation of rest🥹

Nepo

W1/D2 Entire Upper Body

Magdalena

Karina

W1/D3 Heavy Glutes and Legs

W1/D4 ABS + CARDIO

W1/D5 Isolated Glutes

6/5 mutta liian pitkä 75 min ja alkulämmittely ja loppuverryttely suihkut yms niin liian kauan menee yhteensä.

W2/D1 Glutes and Legs Volume Pump

Increased in weights… couldn’t even lift 5 lbs when I first discovered you! Now I’m at 15!

W2/D2 Entire Upper Body

Mari

Wow I’ve never sweat this much in a workout! I’m feeling the burn!

Benaisha

W2/D3 Heavy Glutes and Legs

Maria

W2/D4 ABS + CARDIO

I thought my glutes were gonna explode in the end.

Elizabeth

W2/D5 Isolated Glutes

Pull throughs be burning by that point in the workout 🏋🏻‍♂️

Definitely feeling it ! 😵‍💫😵‍💫😵‍💫

🍑🍑🍑♥️♥️♥️♥️ love it!!!!! 🥵

Monini Huerta

W3/D1 Glutes and Legs Volume Pump

That core part at the end was so intense I know if my friend hadn't have showed up to join me I would have quit early. It's amazing what a workout partner can pull out of you.

W3/D2 Entire Upper Body

Moni

Ihan parhaita nää sun saliohjelmat 🔥🔥

Meea

W3/D3 Heavy Glutes and Legs

Addelyn Quinn

Minna

W3/D4 ABS + CARDIO

W3/D5 Isolated Glutes

W4/D1 Glutes and Legs Volume Pump

Prabekam

My abs burn so good after these ab circuits!!

W4/D2 Entire Upper Body

Love this sh**!! 🖤🖤 Thank you for giving me the confidence to keep on keeping on at the gym 🥹🥲.

Vanessa

W4/D3 Heavy Glutes and Legs

Melissa

I've definitely noticed my core getting stronger, and I wasn't even out of breath after the 30 min cardio workout. This is definitely my favorite program, but I love all of your programs!

W4/D4 ABS + CARDIO

Great! The gym closed yesterday so I could only do half, so I finished today!

Ange

W4/D5 Isolated Glutes

Okay didn't think I could go from last week to this week with the progression but here I am 😭. I was thrusting off a bench that was too high!

Literally amazing!! Feeling so good!!! 🙌🏼

ingrid

W5/D1 Intense Glute & Leg Day

rosa

W5/D2 Total Upper Body

Wow this new split is HARD! My legs are shaking which means it’s doing it’s job! 🔥

W5/D3 Build curves - Glutes & Legs Strength

Vicky👑✨

W5/D4 ABS + Boosting Lower Body Circuit

Seems like a more simple day... 🔥 like usual!

Aivan mahtava setti! Pakarat ihan tulessa 🔥🤩

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

Good I would like to see more ab workouts though but not sure if they are necessary or not 🤔 I know when moving the upper body it adds

Megan

W6/D2 Total Upper Body

Great! Is it bad if I do the squats and glute bridges on the smith machine?

W6/D3 Build curves - Glutes & Legs Strength

Melkein tuli oksennus tämän jälkeen, tavallaan ihana tunne 😅🤣

Christian

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

Aivan kuollut, mutta teki niin hyvää! #wetlookmop

W7/D1 Intense Glute & Leg Day

it would be really useful to insert an option in the app to keep track of the weight/kg you use , to monitor your progress. 😘😘

Cioski

W7/D2 Total Upper Body

W7/D3 Build curves - Glutes & Legs Strength

💥💥💥💥💥👏🏻👏🏻👏🏻👏🏻👏🏻

W7/D4 ABS + Boosting Lower Body Circuit

It was great, definetly feel a pump! Im seeing results with the program!

Mireille

Lots of cable work. Would love to see the band alternative to those

Tamar8818

W7/D5 Ultimate Booty Builder

Ida, I move to Budapest in July. My schedule is going to change a lot and I’m worried I won’t be able to make 5 days a week. Can I still make great progress with 4 days? ( really trying to transform legs/glutes/and cut some fat)

W8/D1 Intense Glute & Leg Day

So excited for the new program you made! 💪🏼🤩

W8/D2 Total Upper Body

W8/D3 Build curves - Glutes & Legs Strength

W8/D4 ABS + Boosting Lower Body Circuit

Sooooo excited for this new block 😍😍!!

Lepoviikon jälkeen sujui yllättävän hyvin, otin kevyesti kun tein kotona jossa rajalliset painot mutta tästä hyvä jatkaa.

Huh, this was hard! Tosi hyvä fiilis ku sai valmiiks, ens kerralla paremmin valmistautuneena 🥳👏🏼

Ninna Päivärinta

W9/D1 Defined Glutes and Legs

Miryam Guedea

Tosi hyvä ja raskas treeni. Parilla tehokeinolla saa kyllä paljon aikaan. Haastoi tosi hyvin ja kyllä selässä tuntuu😍🔥

Tuuli

W9/D2 Sculpted Upper Body

Amazing lower body workout! Getting stronger everyday 🫶🏼💖

Kyykkäsin ekaa kertaa oman painoni 💪🏻 jee! Tuloksia!

Kirsi

W9/D3 Thick and Strong Lower Body

Koska meilläpäin ei ole portaita salilla, tein vatsatreenin lisäksi kuminauhalla pakaratreeniä kotona ☺️👍🏼 Kivan kevyt treeni, lisäsin toistoja koska tiesin, että en pysty tekemään loppuun asti tämän päivän treeniä👏🏼

Karoliina

Tevin & Allie

W9/D4 Abs + Stairmaster Circuit

Grace

Äää mikä polte! Booty Burnout todella😂😍 omg, sairaan hyvä🔥🔥

W9/D5 Glutes Targeted Workout

Huh huh. Päätin että nyt viimeiset 3 viikkoa vedän täysiä. Isoja painoja rohkeasti. Tuntui niin hyvältä!

Tää treeni on kyllä mun suosikki jalkatreeni kaikista tähän astisista jalkatreeneistä sekä Shapedin että tän ohjelman puitteissa 💪🏻🔥

W10/D1 Defined Glutes and Legs

W10/D2 Sculpted Upper Body

Amazing so happy to be back on track 🫶🏼✨

Huh huh, olipa hyvä setti! Kyykky vielä kammoksuttaa mutta pienin askelin etenen.

W10/D3 Thick and Strong Lower Body

Aaah, the burning feeling 🤩🔥🔥🔥🆘

Marina

W10/D4 Abs + Stairmaster Circuit

W10/D5 Glutes Targeted Workout

W11/D1 Defined Glutes and Legs

Aamulla klo 6.30 salilla. Olipahan taas herätys. Mutta ihanan tehokas. Ei oo kädet enää pulkannarut!

Näin pitkälle pääsin ennen kuntosalien täyssulkua. Viimeiset 1,5 viikkoa pitää sitten olla luova.

Ilman tätä appia en varmaan ikinä lähtis salille! Tää on tosi selkeä eikä turhaa kikkailua 💪 ja aina tuntuu siltä et nyt on tehty 😅😅

Tuli mieleen et onko mitään mahdollista laittaa aina jokasen liikkeen kuvaukseen et mihin lihakseen se liike ensisijaisesti tehoaa? Tietäis missä sit pitää tuntua ja oppisi ☺️ tuli vaan mieleen, aivan huippu appi jokatapauksessa!!! 🥰

Tiia

W11/D2 Sculpted Upper Body

W11/D3 Thick and Strong Lower Body

W11/D4 Abs + Stairmaster Circuit - level up

Omg, olin aivan kuollut. Laitoin niin isot painot että hyvä että jaksoin tehdä, pitää vaan luottaa ja uskaltaa. Ihanaa!

W11/D5 Glutes Targeted Workout

Huh huh. Toi sumo mave on raskas. Mutta selvisin!

Tää on kyl iha lemppari treeni 😍🔥

W12/D1 Defined Glutes and Legs

Olipas rankkaa. Edellisen viikon painot liian kevyitä mutta seuraavat sitten taas liian painavia tuohon toistomäärään nähden.

W12/D2 Sculpted Upper Body

W12/D3 Thick and Strong Lower Body

W12/D4 Abs + Stairmaster Circuit - level up!!

Such a great program!! You are the best, I can't wait to start other of your programs in the app. 
Thanks for everything my dear, your are such an inspiration 😍

Alejandra

Thank you for being my number 1 motivation the past 12 weeks!!! I LOVED the progress I made from your booty building gym program 😍🔥 definitely made some real results! Can't wait to tackle the next program 💪

W8/D5 Ultimate Booty Builder

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