Name: Playbook - Ida Jemina - W9/D3 Thick and Strong Lower Body
Uploaded: 2024-02-23T11:32:14.832Z
Duration: 60 min
Description: W9/D3 Thick and Strong Lower Body

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

Tiffany

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

Corinne

Yana

Awesome program 🤌 feeling so great after every your workout ❤️ youre the best and such a motivation for me 💪🏻

Nikola

Monini Huerta

Irina

I’m very proud of myself! Now I can work with more weight and continue working the technique! This week 9 is intense! Thank you very much, Ida! 🍑🙌🏻🔥🤩

Melissa

Rebecca

Wow!!! Love this new WO! Feeling the burn 🔥

Evelyn

Boottaaay 🍑 I can feel them more round and feels amazing 🤩 💕 #trainingwithIda the best coach 😎

Isa Flores

Ihana miten vaihtelu virkistää!🦵😁

Jenna

Welcome to your thick and strong lower body workout! In today's workout you will do some amazing compound movements as well as great isolated exercises with dumbbells. Enjoy the burn!!

Always do warm up sets before heavy working sets.

Equipment: Dumbbells and chair.

Touch - don't sit down. This is for targeting the work more for the glutes. Stick your booty out and touch the box/bench. Then come back up.

Bench Touch Squat

Remember to perform all reps and sets for both sides. B-Stance Hip Thrust is almost like a single leg exercise, but you get the benefit of stabilization for the working leg - it is amazing! Most of the load is placed on your back leg while the other one keeps you stable.

-Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Place one foot slightly in front of the other and touch the floor just with the heel of that foot - this foot is a balancing one while the other side is working. Hold a barbell across your hips.
 -Lower your hips down so your glutes almost come in contact with the floor.
 -Pressing through your heels and squeezing your glutes, return the barbell to the start position.

B-Stance Hip Thrust

Remember to perform all reps and sets for both sides. One rep is done when you have done one side lunge and one abduction!

- With a dumbbell in one hand step to the side and perform a side lunge
- Come back up, place the dumbbell on the side of your thigh and lift your leg laterally by engaging your abductors

Side Lunge to Abduction

Count every romanian deadlift = RDL until you count to 10. One rep is done when you have performed 1 romanian deadlift and 1 b-stance deadlift.

- RDL: With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. Reverse the motion as you return to the standing position and squeeze your glutes.
- B-Stance: On top, place one foot diagonally back and touch the floor with just it's toes for balance.
- With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. Return up and perform another RDL and then another B-Stance deadlift with the other side.

RDL to B-Stance Deadlift

- In a kneeling position and weights resting on your shoulders come up by thrusting your hips and engaging the glutes
- On top squeeze your glutes, but avoid hyperextending your hips
- Come back down and push the booty back

Kneeling Squat

Go slowly! Each side lunge counts as a rep!

- Start with a very wide stance and perform a side lunge to one side
- Stay low and switch sides to perform a side lunge to the other side
- Stay low throughout the exercise
- Keep your spine neutral and core tight!

Low Side to Side Lunge

- In a shoulder width stance and weights resting on your shoulders raise yourself on your toes by engaging the calves
- Squeeze on top
- Come back down in a controlled motion

DB Standing Calf Raise

W9/D3 Thick and Strong Lower Body

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! 💪🏼💪🏼

W9/D3 Thick and Strong Lower Body

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