Name: Playbook - Chanel DeLisser - W2/D1 GLUTES + QUADS + ABS + CARDIO
Uploaded: 2024-03-04T18:10:48.645Z
Duration: 60 min
Description: W2/D1 GLUTES + QUADS + ABS + CARDIO

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

Chelsea Ward

Eternity

Savannah

Bella

Great workout. Please share post workout stretches as well.

Tremely

Brittney Jaii

Excited to start week 2!! Looking forward to more growth and being challenged

Katisha

Andrea

It was hard but challenging and I steal finished it week two is on the way

Tiffany

LaTina Lyle

Monica O

China

Derrian

Patreka

Elly

Kara

It was good but I hurt myself a little w/ those Bulgarian, I think I tried to go too heavy. A little more careful next time. 😉😝

Maria

Sianadeye

MONDAY	
	
*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 abdcutor squats (alt. bet. standing and sitting on bench) 	
	
Superset:
- abductor machine... 3 sets x 15 reps	
- banded abductor machine... 3 sets x 15 reps	
	
- BB banded hip thrusts ... 3 sets x 15 reps	
	
	
QUADS	
- DB bulgarian split squat (R. leg).. 3 sets x 15 reps
- DB bulgarian split squat (L. leg).. 3 sets x 15 reps	
- DB pulse squats... 3 sets x 15 reps	
	
	
ABS	
3 exercises ... 3 sets x 15 reps 	
- DB russian twists 	
- DB single leg toe tap (R. leg)	
- DB single leg toe tap (L. leg)	
	
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)

- Stand in front of a box with a band around your legs above the knee
- Squat down and sit on the bench
-Spread your knees apart adding tension to the bands
- Reverse the movement and stand up

* Alt. between standing and sitting on bench

Banded abductor squats

Glute warm up

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

Abductor machine

Banded abductor machine (band below knees)

Superset

- With band around your legs above the knee perform banded barbell hip thrusts

BB banded hip thrusts

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up

DB bulgarian split squat (R. leg)

DB bulgarian split squat (L. leg)

DB bulgarian split squats

- Stand with feet shoulder width apart, holding dumbbells at the shoulders
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse up and down for desired time or reps
- Your knees should be inline with your toes

DB pulse squats

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the dumbbell from side to side

DB Russian twists

- 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)

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

W2/D1 GLUTES + QUADS + ABS + 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

Beauty

Ruth

😭😭😭😭🔥🔥🔥🔥🔥😪😪😪😪💪🏼

Mahannie

W1/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

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

Coursha

Ebony

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

Timeka

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!

W2/D1 GLUTES + QUADS + ABS + CARDIO

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