Name: Playbook - Chanel DeLisser - W1/D3
Uploaded: 2024-03-04T18:10:48.595Z
Duration: 60 min
Description: W1/D3

Beauty

My calves were on fire at the end. That 3 part stance was so intense!

Shannon

Good- wish there was a video option so they would continue running inclusive of the sets. Makes it good for pacing etc/feel like a class with the playlist
For the calf raises it would be good to include a picture of tow positioning.

Elizabeth

Sianadeye

Oh I love this one! My abs and glutes are throbbing 😅🏋🏿‍♀️

Krystle Nicole

LOOOOOOOVE THIS PROGRAMS! 

You are a Master!!!!!

Viridiana Maza

Sassy

Ijeoma

calf raises had me waking funny for 4 days 🥴

Angie

kristen

Tough… glad to have some unilateral work on the lower body tho 🙏🏽

Sienna

Terri

Melissa

Tranelle

The workout was great! It would be nice to teach us formation in a video, teach us how to control our breathing, and a warm down would be nice.

YVONNE SEREAL

Tricia

Penny

Feel the burn in your back in day 3. By the 7th round of workouts, I feel like I reached my limit, but I keep pushing. The more you stay consistent the more you will be able to get use to the movements,🔥👌🏾

Aluna

Rah’Ara

Shay

I missed a few days since I stated but I’m going to double up. Overall it was a good workout. Will improve as the days go by 

💯💯

Alciana Tittle

Shelly

Aｌｉｃｅ

Taking me some time to be able to keep up with you. Just had a baby but started slow at my own pace following your guidance. Great workout and targets all the areas I care about.

Natia

Crys

I really loved Day 3! It hurts so good 💪🏾🔥

Austin

Omega

Body is soooorre that’s day3 down lord give me strength 😂

Rhonda

Challenging but got through it the best I could Lordt 💪🏽😮‍💨 my calf’s burn 🤧

Jessica

kanise day

Hazel

great lower body workout! Calves 🔥🔥🔥

Oyinkan

Chika

* ABS + GLUTES + HAMSTRINGS + CALVES * 
- DB= Dumbbell 

- 5 min. dynamic warm-up
- 5 min. cardio (jump rope)

Abs:
- 3 exercises ... 3 X 15 reps 
- DB full toe taps  
- DB single-leg toe tap (R.leg)  
- DB single leg toe tap (L.leg)

GLUTES 
4 exercises (2 supersets)... 3 X 20 reps 
SS 1
banded fire hydrant (R. leg) 
banded fire hydrant (L. leg) 

SS 2
Banded straight leg kickback (R. leg) 
Banded straight leg kickback (L. leg) 


HAMSTRINGS 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
DB RDL's 
DB alt. reverse lunge 

SS 2
DB supported (hold surface) single leg RDL (R. leg)  
DB supported (hold surface) single leg RDL (L. leg)  

CALVES
3 exercises... 3 X 20 reps 
DB standing calf raises (toes-in) 
DB standing calf raises (toes-out) 
DB standing calf raises (neutral stance)

5- minute jump rope interval

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 15 secs
* Do 15 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Lying on the ground with both your legs and arms extended upward
- Crunch up, reaching the dumbbells toward your toes
- Lower with control

DB full toe taps

- Lying with your legs extended and one dumbbell held to the side of your shoulder
- Raise the opposite leg, reaching the dumbbell up to your toes, lifting your upper body off the floor
- Lower with control

DB single leg toe tap (R.leg)

DB single leg toe tap (L.leg)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded fire hydrants (right leg)

Banded fire hydrant (left leg)

Glutes superset 1

- 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)

Glutes superset 2

- 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

- Keep your chest up and hold dumbbells by your sides
- 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

DB alt. reverse lunge

Hamstring superset 1

* DB supported (hold machine) single leg RDL (R. leg)

* DB supported (hold machine) single leg RDL (L. leg)

Hamstring superset 2

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing inward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (toes-in) ...use elevation

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing outward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (toes-out)... use elevation

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (neutral stance)... use elevation

Calves

W1/D3

Amazing. It was my first workout on the app and was hard but very worth it.

Shania

W1/D1

Ciara

Your workouts are fun, dynamic, and energizing! Lovin the flow

W1/D2

Difficulty but got through it. Sweat is real

Lola

Those Dumbbell Supermans …. I had to talk myself into the whole way through 😂

W1/D4

W1/D5

Gisele Rigo

W2/D1

Whewww this workout was so worth it! I’ve been having back issues for the longest and did a stretch after floor tricep workout and it popped! I immediately felt that dull aching pain that’s been lingering for years gone!!!!! God is sooo good!!!!!!!!!!

Stormey

I’m loving the workouts! I’m only making it through 2 full rounds in about 45 mins but it’s something for me to work up to 💪🏽

W1/D3

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