Name: Playbook - Ida Jemina - W9/D2 - Phase 3 - Hams, Glutes and Calves
Uploaded: 2024-02-13T13:19:03.898Z
Duration: 80 min
Description: W9/D2 - Phase 3 - Hams, Glutes and Calves

Melissa Johnson

I feel amazing.. I feel I'm getting stronger!!

Brittney

Darlene

Let's get to work! In this overreach workout we utilize some amazing techniques like supersets, giant sets and drop sets to really push our muscles.

The key word for this workout is BURN. Let's go team! 😍👏Remember to do warm up sets before moving on to working sets .

Share your workout pic on our Facebook community support group or on IG tagging me @idajemina and using #trainwithida. We are in this together!

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

- In a Smith machine, with  a band around your legs and barbell on the back of your shoulders, stand in a slightly wider than shoulder width stance
- Lower down to a squat position, allowing the hips to travel back with a neutral spine and tight core
- Come back up about 1/4 of the way
- Lower back down and push yourself back up to the starting position

Banded Pulse Squat

-Assume a standing position with a wide stance and a dumbbell in your hands between the legs. 
-Engage your core, bring your shoulder blades together, and keep your chest held high.
-With a slight bend in your knees, hinge at the waist with a straight back and lower the weight towards the ground. You should feel a deep stretch in your hamstrings as your hips move backwards. 
-Reverse the motion as you return to the standing position and squeeze your glutes. Keep the tension on your glutes when coming up.
-Maintain tightness in your core and repeat!

Dumbbell Sumo Deadlift

Superset: Banded Pulse Squat + Dumbbell Sumo Deadlift

Alternatively you can perform the exercise with dumbbells. 

- Stand upright with the bar of the Smith machine resting on the back of your shoulders
- Step back with one leg
- 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.
-Repeat to the other side

Alternating Split Squat

- In a wide stance with a dumbbell in your hands between your legs
- Lower down to a squat
- Come back up about 1/3 of the way
- Lower back down to a low squat position
- Repeat
- Keep the spine neutral and core tight throughout the movement

Low Squat

Superset: Alternating Split Squat + Low Squat

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

- Place the weight across your hips and a band around your thighs just above the knees
- Keep your heels together, knees open and bent, chin tucked and glutes against the floor to start each rep.
- Push through your heels to maximize glute activation as you thrust your hip up.

Frog Glute Bridge

- Place the band around your thighs just above the knees
- 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.
-Hold at top position and perform an abduction by spreading opening up your legs
- Come back down and repeat.

Glute Bridge with Abductions

-Lay down on back with band around your legs just above the knee.
-Place feet on ground shoulder width part and raise hips off ground so wight is on upper back. 
-Press knees away from each other so there is resistance on bands. 
-Then bring knees towards each other. 
-Repeat movement.

Glute Bridge Holds with Abductions

Glute Bridge Giant Set

Drop Set: Choose a weight with which you are just able to perform the prescribed amount of repetitions in the first set. Immediately after finishing the first set decrease the weight by 1 level and continue the set without a break in between. Do as many reps as you can, until you fail to do any more reps. When your muscles aren't able to perform any more reps, decrease the weight by another 1 level. Continue the set until you fail to do any more repetitions. Perform the prescribed amount of drop sets and take a break between rounds.

-Properly position yourself on the machine and adjust the weight as necessary
-Begin by using your abductors and glutes to push your knees out and away from your hips until your reach full range of motion
-Return to the starting position to complete the repetition

Failure: Perform as many repetitions as you can until there is no longer enough strength in your muscles to perform any more repetitions. This is what "failure" means, when you fail to perform any additional repetitions because you have successfully exhausted the muscles to the point that they aren't able to perform another repetition during the set.

Abduction Machine DROP SET

Abduction Machine Drop Set

Remember to perform all the sets and repetitions with both sides!

- In a Smith machine, place the ball of your foot on a platform, such as weight plate or aerobic stepper, with your toes pointed forward - your heel will naturally hang off. 
-Extend your ankle.
-Lower the heel by dorsiflexing the ankle until the calf is fully stretched.

W9/D2 - Phase 3 - Hams, Glutes and Calves

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