Name: Playbook - Chanel DeLisser - W1/D3 ABS + HAMSTRINGS + GLUTES + CARDIO
Uploaded: 2024-03-04T18:10:48.596Z
Duration: 60 min
Description: W1/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

Beauty

Ruth

😭😭😭😭🔥🔥🔥🔥🔥😪😪😪😪💪🏼

Mahannie

Tiffany

Bella

Raven

I didn’t have the energy to go to the gym this morning, but glad I made it. Once again surpassed my workout calorie goal.

Siobhan

Timeka

Excited to get to Day 4 so I can complete my first week! #LetsGrowLetsGetIt! Ladies 💜💪🏾

Katisha

lol ok not legs back to back I skipped day 2 classic

Norma

Olicia

So proud of me on day 3 did it all whew ! Day 4 tomorrow

Asianna Frierson

Janine

Patreka

Hard but loved it. You really kick my butt with this one.

Nina

Tremely

Layla

Monique

Meisha

Monica O

Kanesha

Kris

Derrian

girl i wanna look good but not in my coffin

bella

DeEbonique

Victoria

I feel great! Was able to do every rep this time! #progress🙌🏾

Atachnee

These exercises made me realize my lower body is stronger than I thought!

Henrietta

Thought to my self “looks simple and quick enough” next minute - died.

Karin

Girl those side plank crunches were tough but I made it through sis!

Nyasia

Maria

Mecca Scarborough

I’m still sore from two days ago! 🥵🥵🙌🏽 loved every bit of today! Dope workout! 😎

Destinee

Sianadeye

WEDNESDAY	
	
*5 min. dynamic warm up*	
	
GLUTES	
Warm up: 2 exercises ... 2 sets x 15 reps	
- banded (kneeling) diagonal glute kicks (R. leg)  
- banded (kneeling) diagonal glute kicks (L. leg)  
- banded straight leg kickback (R. leg)  	
- banded straight leg kickback (L. leg)  	
	
Superset:
- BB alt. reverse lunges... 3 sets x 20 reps  	
- BB alt. lateral lunge... 3 sets x 12 reps  	
	
- cable pull through.. 3 sets x 15 reps	
	
	
HAMSTRINGS	
Superset:
- DB RDL's... 3 sets x 15 reps	
- lying hamstring curl machine .... 3 sets x 15 reps	
- DB sumo squat to sumo deadlift ... . 3 sets x 15 reps	
	
	
ABS	
- side plank crunches; knee to elbow (L. side) ... 3 sets x 15 reps	
- side plank crunches; knee to elbow (R. side) .... 3 sets x 15 reps	
- reverse crunches .... 3 sets x 15 reps	
	
CARDIO	
- sprint intervals x 8 rounds (20 sec. ON | 12 sec. OFF)

- Get on your hands and knees with a band around your legs above the knee
- Extend one leg behind you as it crosses over your opposite foot
- Left and kick back the straight leg out and away from your kneeling leg

Banded (kneeling) diagonal glute kicks (R. leg)

Banded (kneeling) diagonal glute kicks (L. leg)

- Start on your hands and knees with a band around your legs above the knees
- Extend a leg and lift it into a kickback

Banded straight leg kickback (R. leg)

Banded straight leg kickback (L. leg)

Glute Activation Warm Up

- With a barbell on your upper back
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

BB alt. reverse lunges

- In a wide stance with a barbell on your back perform lateral lunges from side to side.

BB alt. lateral lunge

Superset

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB RDL's

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- As you inhale, bring the legs back to the initial position

Lying hamstring curl machine

- Start in a wide toed out stance
- Hold two dumbbells forward of the body 
- Push your hips back as you sit down into a squat
- Stand up out of the squat by extending your legs
- Hinge forward at the hips slowly lowering the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB sumo squat to sumo deadlift

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your top elbow engaging your obliques
- Extend and repeat

Side plank crunches; knee to elbow (L. side)

Side plank crunches; knee to elbow (R. side)

- Place your arms extended by your sides 
- Roll your legs inward toward your chest
- At the top raise your hips off the ground

Reverse crunches

Complete 8 rounds of treadmill sprints. Find a speed that works best for you to complete at least 8 rounds. 

- Set the treadmill speed to 
- Sprint for 20 seconds, then rest for 12 seconds 

EXAMPLE: 
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs
* Then repeat sequence until all rounds are completed

SPRINT INTERVALS

W1/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

Wooo, my shins are protesting, but the rest of me feels good!

Ashley

Really good 
Different than what I’m used to 💦👏🏽❤️

Sage

W1/D1 GLUTES + QUADS + ABS + CARDIO

Burned a lot of calories!! Loved it!! All the workouts weren’t too complicated to follow!

Autumn

W1/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO

Me and my Mom have been crushing it 💪🏿 😮‍💨

Coursha

Ebony

W1/D4 ABS + UPPER BODY (back + triceps + shoulders) + CARDIO

This workout kicks your butt, but in a great way!!! #ThePerfectPush

Chelsea Ward

Eternity

Savannah

W2/D1 GLUTES + QUADS + ABS + CARDIO

Excited to be on week 2! 
The workout itself took 2hrs and 15mins. I kept a timer going to push myself and I kept an eye on my rest times and followed the prescribed rest times more. 
Let’s keep growing ladies!! 💕

W2/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO

W2/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

I’m so happy!! This week I’ve had to increase my weight on just about every exercise or machine 😄

🏋🏽‍♀️🏋🏽‍♀️❤️❤️🥰amazing

W2/D4 ABS + UPPER BODY (back + triceps + shoulders) + CARDIO

What’s an alternate leg press exercise when I don’t have that equipment available?

Amber

❤️❤️🏋🏽‍♀️🏋🏽‍♀️💪🏽

W3/D1 GLUTES + QUADS + ABS + CARDIO

W.B.S

Getting stronger❤️❤️💪🏽💪🏽

W3/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO

💪🏽💪🏽💪🏽🔥🔥❤️❤️

Cornelia

W3/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

Shardaa

W3/D4 ABS + UPPER BODY (back + triceps + shoulders) + CARDIO

Another great workout! I can see my body transforming. I can definitely tell I am gaining more muscle.

Apryl

W4/D1 GLUTES + QUADS + ABS + CARDIO

Antoinette

W4/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO

Selfmotivated2bebodied@gmail.com

Still can't get to grips with cable kicks; otherwise 😊

Dionne

W4/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

Enjoyed this programme.. have done it twice!

W1/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

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