Name: Playbook - Chanel DeLisser - W1/D3
Uploaded: 2024-03-04T18:10:48.648Z
Duration: 60 min
Description: W1/D3

Great day 3. Only issue was equipment availability in the gym. I improvised a bit but I don’t feel guilty bc I know I put in work.

Kinthesia

Whitney

R1-W1-D4 holy legs are killing me from the last workout. Now I feel stronger

E Bulcis

Gisele Rigo

Each day I get better and I lovvveee it!!!

Michelle

Sianadeye

Great as always! 💪🏾🏃🏾‍♀️🔥💯

Kurkessa Springs

Great! First week back consistently and I must say I'm already feeling myself 😜

Fancy

Maria

Cindy

Angelo

Ayrin

I got a little discouraged with the hamstring pull and the dead lift wasn’t sure if my form was right. I’m afraid if I don’t get my for right I will not see my results. But the workout is awesome!

Shantelle

Great workout. The downside was my gym doesn’t have a dip machine so I ended up doing one leg, leg presses instead. 💪🏽

Jasmine

Nyasia

Love how my glutes and abs stay actived !

Marely

This took me the longest but I feel great!!

Latoya Franklin

Brandy

I felt this, I’m happy I could get it done 🙂

Gladys

Enijaha gipson

I loved the exercises but I had to skip 3 because my gym didn’t have 3 of the equipment needed. Wish I could have gotten the full experience

Burgundyy

Jazmyne

Ciara

Kenisha

Alexis

Bella

Nataly

Perfect ! That’s all I have to say ! I learned new stuff today

Awesome workout. I felt very accomplished.

My legs are so sore… it’s great ☺️

Tiffany

I KNOW my booty is bigger after today sis!

Lydia

It felt great. This 6 week program is just what I needed.

Chanel

Brianna

Brittney

Summer

I managed to pace myself and complete the full workout !

Renee

I COULD DO TODAYS WORKOUT EVERY DAY. I’M GETTING STRINGER YALL !

Eternity

Excellent as always! Can’t wait to see the results 🙌🏿👏🏿💞

Monica O

First time doing those workouts in a gym, it felt good! I know my butt will grow with your workouts lol 😂

Cian

Daphne Hart

Great!!! It’s getting easier the more consistent I stay.

Great! Kicked my butt even added more weights!

It was great. I love these workouts. I feel myself getting stronger already!

Erica

Keia

What an amazing workout! I feel great! Everyday I look at myself I see a little improvement 😎😍🎉

Queen Dee 👑

I’m glad there was no HIIT today but it was a great exercise

Malaika Reid

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:
4 sets each (25 sec ON / 15 sec OFF)

- Standing alternating knee crunches 
- Suicide planks 
- Weighted russian twists

——————————————————————

GLUTES:
3 sets of 15 reps each

Superset 1:
- Dip machine leg press (right & left leg) 
- Cable glute kickbacks (right & left leg)

Superset 2:
- Banded weighted sumo squat 
- Hip abductor 

——————————————————————

HAMSTRINGS: 
3 sets of 12 reps each

Superset 1:
- Lying dumbbell leg curl
- Romanian barbell deadlift

Superset 2:
- Cable hamstring curls (right & left leg)
- Hyperextensions

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

ABS: 
4 sets each (25 sec ON / 15 sec OFF)

- Standing alternating knee crunches 
- Suicide planks 
- Weighted russian twists

__________________________________________

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 25 secs of exercise #1  —> then rest 15 secs
* Do 25 secs of exercise #2 —> then rest 15 secs
* Do 25 secs of exercise #3 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

-Start with feet shoulder with apart and your hands behind your head
- Lift your knee up towards your opposite elbow
- Return to start and repeat on the opposite side

Standing Alternating Knee Crunches

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Suicide planks

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Weighted Russian twists

GLUTES:
3 sets of 15 reps each

Superset 1:
- Dip machine leg press (right & left leg) 
- Cable glute kickbacks (right & 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 15 secs
* Do 15 reps of exercise #3 (right leg) —> then rest 15 secs
* Do 15 reps of exercise #4 (left leg) —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Place your foot on the pad
- Push the platform down engaging your glutes

- 15 reps each leg

Dip Machine Leg Press (right leg)

- Place your foot on the pad
- Push the platform down engaging your glutes

Dip Machine Leg Press (left leg)

- With the cable around your ankle
- Hinge at the hip lean forward 
- Kick your leg back and up
- Engage your glutes
- Slowly lower down and repeat

Cable glute kickbacks (right leg)

Cable glute kickbacks (left leg)

GLUTES

GLUTES:
3 sets of 15 reps each

Superset 2:
- Banded weighted sumo squat 
- Hip abductor 
__________________________________________

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

- Place a band around your legs above the knees 
- Hold a dumbbell in each hand in front of you
- Perform pulsing sumo squats

Banded weighted sumo squat*

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Thigh abductor•

HAMSTRINGS: 
3 sets of 12 reps each

Superset 1:
- Lying dumbbell leg curl
- Romanian barbell deadlift
__________________________________________

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 12 reps of exercise #1  —> then rest 15 secs
* Do 12 reps of exercise #2 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

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

Lying Dumbbell Leg Curl

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Romanian barbell deadlift

HAMSTRINGS

HAMSTRINGS: 
3 sets of 12 reps each

Superset 2:
- Cable hamstring curls (right & left leg) 
- Hyperextensions
__________________________________________

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 12 reps of exercise #1 (right leg) —> then rest 15 secs
* Do 12 reps of exercise #2 (left leg)—> then rest 15 secs
* Do 12 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Cable hamstring curls (right leg)

Cable hamstring curls (left leg)

- Place your hands across your chest
- Raise your upper body engaging your hamstrings, glutes and lower back
- Pause at the top and come down

Hyperextensions

W1/D3

It was rough. I wonder if the next days will be the same routine. Ugh. I will get faster.

Killed me - my only gripe is hip thrust and squats take everything out of me. Wish they were fronted towards the beginning of the workout. I was losing energy and hope lol

Cordell Riddick

Zarah

W1/D1

Perfect workout! Love the HITT + Ab workout at the front of the workouts!

Joel

W1/D2

It was awesome my triceps feel so hard !!!🔥

Olga

W1/D4

R1W1D5 redo week over feeling great glad I repeated week one now on to week 2

W1/D5

Traci

Kendra Anderson

W1/D6 *OPTIONAL*

It was amazing and I feel Strong!! 💪🏽

R1W2D1 feeling sick bit pushed thru until last workoutbhad to skip day 2 hope to be better 🙏 🙂 💪

W2/D1

Ninoshkari

Had to up weight as I’ve gotten stronger 😩🙌🏽

W2/D2

That was rough. The adductor was broke . Ran off to church. Lol

W2/D3

Noodlessss my armssss but I went up in weight 💪🏽😊

W2/D4

The shape and endurance I’ve built is insane!!

W2/D5

W2/D6 *OPTIONAL*

I had to the nerve to do cardio before this workout whew! 4 miles 28 minutes + this equals working out next year in January from
Todays date to 11/21/23 😫

🤑🥰Kesh😍❤️

Viridiana Maza

W3/D1

W3R1D1 skip real day one holiday working out Saturday 5l2 even out

Chacerin

Jayda Ervin

W3/D2

Lehua

W3/D3

Goodness my traps and arms are on fire🥹

W3/D4

This was fun yet challenging towards the end

W3/D5

W3/D6 *OPTIONAL*

Definitely feeling the burn but always enjoying my progress & results. 💪🏽

W4/D1

Whew... I can tell I missed 2 days but I got it DONE!!!

Awesome workout!!! 5+⭐️’s‼️Loved this back and arm work out!!!

W4/D2

Always a great work out! Staying consistent week 4

It was a good work out but I was anxious the whole time. I’m glad I got the whole work out in and didn’t get carried away w my feels.

W4/D3

Great!! Arms are on fire. Had to perfect my form!

W4/D4

Lauren

W4/D5

I love me some cardio 🤸🏽‍♀️🤸🏽‍♀️

Didn’t believe I could do it but a 20 minute comedy skit kept me going.

Esther

W4/D6 *OPTIONAL*

Christina McDuffie

W5/D1

Tremely

W5/D2

Camille

W5/D3

My heart rate got up to 150!! Best push ever!!!

Elizabeth

W5/D4

W5/D5

W5/D6 *OPTIONAL*

Amazing workout! Everything burns right now 🔥🔥🔥

W6/D1

W6/D2

Adahina

W6/D3

Almost there!! 🔥 I’m so much stronger!

Imani

W6/D4

So so good!! Thank you for this dope program. Booty big, and on flat flat, health on TEN TEN!!!

W1/D3

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