Name: Playbook - Ida Jemina - W9/D1 Volume Legs and Glutes
Uploaded: 2024-02-23T11:32:14.825Z
Duration: 60 min
Description: W9/D1 Volume Legs and Glutes

Gaby Ruiz

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

Megan Haenitsch

Ashley

Antonia

Monini

Irina

My butt! My pompies burn me! 🥵😖🍑🔥 // Good start of week!!! You're the most Ida! Happy Monday! 😘🤩🙌🏻

Melissa

For the sumo squat plus curtsy squat, what makes one rep? Doing both legs plus the two sumo squats?

My 🍑 is on 🔥, thanks for this amazing feeling and amazing workout ♥️💕

Claudia Beatriz

This was amazing! One of my favorite routines so far🔥 Question: is there rest between the sets of single leg deadlifts? I didn’t notice any rest time between sets but I know you usually include rest so I thought I’d ask😊

Thank you❤️

Yasmeen

Rebecca

Joanna

i feel so sorry for my legs 😂😂 but this was great 🍑🔥😍

Karolina

Wohooo 🥵😵 such a workout but this is the best way to start another week 💪🏻 I got this with Ida 💕 Xx

Isa Flores

Jenna

Voiko ”lunges with pulses” tehdä jalkoja vuorotellen vai onko parempi tehdä yksi jalka kerrallaan?

Kirsi

Welcome to your 3rd 4 week workout routine!😍😍 Time to step it up!! During this workout period you will get to utilize some amazing advanced methods and access many great new exercisers to really help you make progress. We will increase the volume week by week. That is the key! Stay consistent and you will make some serious gains! We got this!

This workout starts with sumo deadlift ladder set which is so good for getting the work in for muscle growth. We will get a lot of volume in during this workout! Always do warm up sets before working sets.

Equipment: Bands and dumbbells.

Ladder Set: This method is great for building up volume and getting the work in for muscle growth! First sets are really easy as you are doing such short sets. The secret is to keep short 20 second breaks and as the ladder set is arriving towards the end the sets get increasingly difficult.

- With a wide stance and knees pointing slightly outwards grab the weight with a narrow enough grip to allow your arms to go between your legs
- Keep your spine neutral, core tight and knees aligned with your feet throughout the exercise
- Pull the weight up allowing it to travel as close to your legs as possible
- Bring your hips forward as you come up
- Return to the starting position

Ladder Set: Sumo Deadlift

Remember to perform all sets and reps with both legs!

- With dumbbells in hands step back with one leg and perform a rear lunge
- Perform a pulse by coming up halfway and lower back down again
- Come all the way up and gently touch the floor with your working leg for balance
- Repeat

Lunges with a Pulse

Perform exercises A and B back to back without taking a break in between. Take a break after both exercises are done.

This is such a great super set. First we do a heavy exercise and then continue with a lighter exercise.

- Place a band around your legs and dumbbell across your hips.
- 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

Tempo Set:

- Thrust your hips up by engaging your glutes with a swift motion
- Hold at the top and squeeze while counting to 4
- Very slowly and controlled come back down while counting to 4
- Repeat

Tempo Set: Glute Bridge

Super set: Glute Bridge + Tempo Set

Each time you do squats that counts as a rep!

- With weights in both hands
- Squat down and come back up
- Step to the side and move your leg across the other to curtsy lunge position
- Come back up and perform another squat
- Repeat the curtsy to the other side

Curtsy with a pulse + Sumo Squat with a pulse

- Remember to perform all sets and reps to with both legs!
- Hold the dumbbell in one hand
- Hinge at the hips to start coming down as you come down with the dumbbell raise your back leg 
- Come down until you reach shin height 
- Pull the dumbbell up returning to the initial position keeping a neutral spine

Single leg deadlift

Perform the exercises one leg at a time: DB Donkey Kick -> DB Fire Hydrant -> DB Donkey Kick Circles. Then do the same thing for the other side.

2 rounds for both sides.

TIP! Alternatively you can use band instead of dumbbell in the exercises.

-Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral. with a dumbbell behind your knee on your ham.
- 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.

DB Donkey Kicks

- Keep your hands as knees on the floor
- Keep a neutral back and a tight core
- Keep a dumbbell behind your knee on your ham.
- Raise your leg laterally, knee staying bent, engaging your abductor and glute. 
- Bring back down.

DB Fire hydrant

- Assume a starting position on all fours with a dumbbell behind your knee on your ham.
- Lift one leg up as you were going to do a donkey kick. Bring it back by making a circle motion.

DB Donkey Kick Circles

Glute Finisher

W9/D1 Volume Legs and Glutes

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

Tiffany

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

Ellie

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!

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 😊

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!

W8/D1 Intense Glute & Leg Day

W8/D2 Total Upper Body

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

Leticia Lopez

W8/D3 Build curves - Glutes & Legs Strength

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

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

Evelyn

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

W9/D1 Volume Legs and Glutes

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