Name: Playbook - Chanel DeLisser - W1/D3
Uploaded: 2024-03-04T18:10:49.277Z
Duration: 60 min
Description: W1/D3

Angela

Aryielle

Whitney

Derrian

Second time around so much improvement 💪🏽💪🏽

Sianadeye

Valerie Arámbula

Kitso

Today was fun. My favorite gym bops were helping with the flow of sets😂 I might, or might not have caught a glimpse of myself in the mirror sweating profusely putting in that work 🤣 Gotta be your biggest cheerleader

Charliah

Amazing workout! I def felt this one!! 😁

Angelica

Shani

Felt every bit of this 🔥my glutes and hamstrings feel amazing 🥰

Ebony

It’s getting a little simpler each day! Each day I can feel my tolerance build and it’s been years since I’ve felt confident enough to finish a full workout program! 🔥🔥🔥🔥🔥

Brieyeah

Daisy

🌟Makynia⚜️

Chasitty

Day 3 done !! I’m so happy. I feel extremely energized!! Can’t wait to do day 4’s work out

Rochelle

Brittney

Bella

Feeling the burn harder each day ❗️💪🏾

Rhema Gresham

Good for the soul. 😌🙌 Still struggling with abs but I feel fantastic.

rita

Baby BURN!! Loved this combine. I find it a perfect fitting to do abs before the main course of the workout. Still have the energy to push myself through it all! 👏🏻🎉

Juliette Garcia

It burns but I know the results will be amazing

krystian

Definitely felt this one hitting all of the areas that I need to work on! Amazing workout!! 🔥💪🏾🔥💪🏾

Magdalena

I feel the buurrrnnn 🥵 love it. Thank you !

Today was tough but I got through it 😩✨

Gabrielle

First time doing that very last exercise omg found me a new favvvvv🙌🏽 absolutely loved it and the burn was exactly where I needed it!!!

Porscha

Very intense can’t wait to see my results after 4weeks

Jasmine

Adrienne

It hurts so good! Absolutely loved it 💪🏾😍

Simone

Wilma

Dontsi

Hi. Love the interface. App is much easier to use. 
But I miss some elements in the old program. I have a heavy schedule and I can only do up to 3 days a week. I used to do the 45min program which usually took me an hour. Now these hour programs take me 1h30 hours to complete. Would be nice to work on the length and give options to those who can’t train 6 days a week

Tori

Shencuria Sanders

Aleathea

Caity

SugeKickFit

Challenging🥵🥵 I loved it❤️❤️

Vinton

Mahoro

Sophia

It took me a bit longer to get through this one with the RDL/squat combo. KILLER! However I’m already getting compliments on my new peach shape, so I’m grateful!! 😂

Kaylin

Today’s session took 1hr 47min, I was not feeling it at all (pms) but after 20 min I was hyped to finish. On a side note, I have been extra hungry since starting! I read that it’s a good sign of muscle growth 😛, my glute muscles and my lower abs have been on fire 😌! I am proud of myself for finishing another day🥰.

Elexus

Melissa Harden

E Moses

I feel it but I’m still doing my mile run plus this workout !! 😈

Myrilda

Erica Montes

WEDNESDAY	

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Bodyweight Squats
- Glute bridge march
- Kneeling hip flexor stretch 
- Glute & lumbar trunk rotation stretch

——————————————————————
ABS:
3 sets each (30 sec ON / 12 sec OFF)
 	
- Dumbbell knee tuck crunch
- Single leg to double leg suitcase crunch
- Elbow to knee crunch  (right side)
- Elbow to knee crunch  (left side)

——————————————————————
GLUTES:
3 sets of 15 reps each	

Superset 1:
- Banded 2 count donkey kickbacks (right leg) 
- Banded 2 count donkey kickbacks (left leg) 

Superset 2:
- Banded weighted glute bridge pulses
- Banded in-out jump squats

——————————————————————
HAMSTRINGS:
3 sets of 15 reps each

Superset 1:
- Banded dumbbell stiff leg deadlift
- Banded hamstring extension

Superset 2:
- 2-count RDL pulse to 2-count squat pulse
- Lying hamstring curl

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Bodyweight Squats
- Glute bridge march
- Kneeling hip flexor stretch 
- Glute & lumbar trunk rotation stretch

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squat

- From a glute bridge position, march your feet

Glute Bridge March

- Place your front foot on the floor and you’re back knee stretched slightly behind you
- Opening up your hip by gently pressing your body forward
- Work both sides

Kneeling Hip Flexor Stretch

- Lying on your back bring one knee up and drop it across your body toward the floor
- Work both sides

Glute & Lumbar Trunk Rotation Stretch

WARM UP 3

ABS:
3 sets each (30 sec ON / 12 sec OFF)
 	
- Dumbbell knee tuck crunch
- Single leg to double leg suitcase crunch
- Elbow to knee crunch  (right side)
- Elbow to knee crunch  (left side)
__________________________________________

In sequential order, do each exercise for specified duration, followed by specified rest time. 
__________________________________________

After completing a full round of the exercises listed, repeat sequence from the top. 
__________________________________________

EXAMPLE: 
* Do 30 secs of exercise #1  —> then rest 12 secs
* Do 30 secs of exercise #2 —> then rest 12 secs
* Do 30 secs of exercise #3 (right side) —> then rest 12 secs
* Do 30 secs of exercise #4 (left side) —> then rest 12 secs
* Then repeat sequence until all rounds are completed

- Holding a dumbbell overhead
- Reverse crunch your knees in bringing the dumbbell to the knees

Dumbbell knee tuck crunch

- Start with your legs extended and off the ground
- Bring one knee up towards your chest, then extend
- Repeat with the opposite leg
- Repeat with both legs

Single leg to double leg suitcase crunch

- Crunch up and bring the opposite knee in, meeting together in the center of your chest
- Extend back out and repeat
- Work both sides

Elbow to knee crunch (right side)

Elbow to knee crunch  (left side)

GLUTES	
3 sets of 15 reps each

Superset 1:
- Banded 2 count donkey kickbacks (right leg) 
- Banded 2 count donkey kickbacks (left leg) 

__________________________________________

In sequential order, do each exercise for specified duration, followed by specified rest time. 
__________________________________________

After completing a full round of the exercises listed, repeat sequence from the top. 

__________________________________________

EXAMPLE: 
* Do 15 reps of exercise #1 (right leg) —> then rest 15 secs
* Do 15 reps of exercise #2 (left leg) —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Perform a banded donkey kick with 2 pulses at the top of each movement

Banded 2 count donkey kickbacks (right leg)

Banded 2 count donkey kickbacks (left leg)

GLUTES

GLUTES	
3 sets of 15 reps each

Superset 2:
- Banded weighted glute bridge pulses
- Banded in-out jump squats

__________________________________________

In sequential order, do each exercise for specified duration, followed by specified rest time. 
__________________________________________

After completing a full round of the exercises listed, repeat sequence from the top. 

__________________________________________

EXAMPLE: 
* Do 15 reps of exercise #1 (right leg) —> then rest 15 secs
* Do 15 reps of exercise #2 (left leg) —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Place a band around your legs above the knee
- Lay down on your back with your feet wide and firmly planted
- Hold a weight at your waist and perform double pump hip thrusts

Banded weighted glute bridge pulses

- Place a band around your legs above your knees
- Perform out and in jump squats

Banded in-out jump squats

HAMSTRINGS:
3 sets of 15 reps each
	
Superset 1:
- Banded dumbbell stiff leg deadlift
- Banded hamstring extension
__________________________________________

In sequential order, do each exercise for specified duration, followed by specified rest time. 
__________________________________________

After completing a full round of the exercises listed, repeat sequence from the top. 

__________________________________________

EXAMPLE: 
* Do 15 reps of exercise #1  —> then rest 15 secs
* Do 15 reps of exercise #2 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Begin with dumbbells in each hand and feet hip width apart
- Lower the dumbbells  to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Banded dumbbell stiff leg deadlift

- Get on your hands and knees
- Loop a band around your legs and the ends in each hand
- Elevate your Kees off the ground
- Extend your legs driving your body into a band resisted pike position 
- Bend at the knees lowering just short of knees touching the ground

Banded hamstring extension

HAMSTRINGS

HAMSTRINGS:
3 sets of 15 reps each
	
Superset 2:
- 2-count RDL pulse to 2-count squat pulse
- Lying hamstring curl 
__________________________________________

In sequential order, do each exercise for specified duration, followed by specified rest time. 
__________________________________________

After completing a full round of the exercises listed, repeat sequence from the top. 

__________________________________________

EXAMPLE: 
* Do 15 reps of exercise #1  —> then rest 15 secs
* Do 15 reps of exercise #2 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins and pulse
- Lift the dumbbells up to your shoulders 
- Press hips back and lower down into squat position and pulse

2-count RDL pulse to 2-count squat pulse

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Lying Hamstring Curl

W1/D3

Had fun. Cussed. Got sweaty. Didn’t die. 🤣

Lauren

Intense!! But exactly what I need if I want it I achieve the body I swear I want

W1/D3

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