Name: Playbook - Chanel DeLisser - W2/D3
Uploaded: 2024-03-04T18:10:49.563Z
Duration: 60 min
Description: W2/D3

Candice

Cherrelle

Ruth

Elizabeth

Delicia

Very intense! Loved every minute! 💪🏾💯🔥

Kurkessa Springs

Dionne

Kanesha

Tough workout but was able to push through! 💪🏾🔥

Thank you so much for this babe🥰💪🏽❤️‍🔥👏🏽

Llis

Great workout but still confused on how much rest time there is for supersets.

Antoinette

Tranelle

Man second week and I'm feeling strong damn, xant wait 2 reach 6 weeks 💞

Stephanie

I could dont RDL with the smith machine. It was complicated

Karima

Bernadine

Anne-Isabelle

Aｌｉｃｅ

I love it here.. I can tell that I’m getting stronger! 💪🏾

Nina

Loving this program! Each day/week I feel myself progressing and getting stronger. Looking forward to the results!! 🔥

Alanda

I am so in love with this program! I have seen so much progress and feel myself getting stronger 😊

Timmesha Stringfield

*ABS + GLUTES + HAMSTRINGS + CALVES * 
- DB= Dumbbell 
-RDL= Romanian deadlift 

- 5 min. dynamic warm-up
- 5 min. cardio 


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 15 reps 	
SS 1	
DB elevated sumo squat 	
DB frog pumps	
	
SS 2	
DB steps ups (R. leg) 	
DB step ups (L. leg)	
	
	
HAMSTRINGS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
DB RDL's 	
Cable pull through 	
	
SS 2	
Smith machine sumo deadlift 	
Smith machine alt. reverse lunge 	
	
CALVES	
3 exercises... 3 X 15 reps 	
smith machine calf raises (toes-in) 	
smith machine calf raises (toes-out) 	
smith machine calf raises (neutral stance)

- Set treadmill incline to 15
- Set treadmill speed between 2.0 - 3.0 mph

Complete the treadmill incline walk for a total of 5 minutes.

5- MINUTE TREADMILL INCLINE WALK

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)

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

DB elevated sumo squat (use raised platforms or 2 benches)

- Lying down with the soles of your feet together and knees outward
- Hold a dumbbell at the hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

DB frog pumps

Glutes superset 1

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat

DB steps ups (R. leg)

DB step ups (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

- 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

Hamstrings superset 1

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Smith machine sumo deadlift

- With the bar 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

Smith machine alternating reverse lunge

Hamstring superset 2

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing inward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (toes-in)

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (neutral stance)

Smith machine calf raises (toes out)

Calves

W2/D3

Kelbie

Great, helped raise the bar for my workouts

Tequila

Baby it was intense but I pulled through and did what needs to be done.

Latifah

W1/D1

The trio towards the end always gets me 🥲

Charity

My arms are officially screaming, but it’s totally worth it.

W1/D2

Baybeeee I’m tired lol great workout tho

Whitney

W1/D3

Tlhogi

W1/D4

Great workout though I had to improvise on some due to my heavy chest. I pulled through.

Tremely

W1/D5

Beast mode: on
Definitely felt the burn with this workout

Shardaa

W2/D1

W2/D2

Krystal

W2/D4

W2/D5

Glutes and Legs are firm yet juicy asf OHKay!

W3/D1

W3/D2

W3/D3

Love this workout I’m getting really good results i the upper area got my coworkers asking me do I workout … y yes I do

Frenchii

E Bulcis

W3/D4

This took me forever but did it 🔥❤️

Those reverse lunges and smith machine step ups humbled me real quick

Tameika

W3/D5

Great workout as always! 💪🏾🦵🏾🔥

First day back after vacation and I’m out of it 😩

Shurida

W4/D1

Ariana

Finished!!! Yay!!! W4d2!!! 🥳🥳💪💪

Maria

W4/D2

Great workout need all the lower body workouts 💪 🤩

W4/D3

Brooks

Andrea

W4/D4

It took me nearly 2 hours to execute 😩 but so worth it! 🥵💪🏾

Tough workout but I was able to push through! 💪🏾🔥

W4/D5

Charmell

W5/D1

I love upper body but it also seems to be my longest days.

Kennedy

W5/D2

Great workout as always! 🦵🏾🔥🏃🏾‍♀️

W5/D3

Morgan

The workout is a 10/10, but could you incorporate more intense supersets for the abs pls.

Shaquoya

W5/D4

Great workout as always! 💪🏾🦵🏾💯🔥

W5/D5

Almost there! Was fantastic…and I feel amazing!
P.S: Still wishing that a cool down/stretch was included in the workout!

Lystra Ollivierre

W6/D1

🤑🥰Kesh😍❤️

Arm game tiiiiiggggghhhhhttt!!!!!!💪💪💪💪

W6/D2

Almost done!! Glad I came out, almost skipped!!

Andreca

W6/D3

Very challenging! Those around the world's were 😮‍💨

Janine

Keep them coming one more to go in this problem let's go

W6/D4

Keshia

I can’t believe I completed this challenge. This is a big accomplishment for me. Results have been amazing. Thank you Chanel! ♥️

What an amazing challenge!!! I’m ready for the next one! 💪🏾🦵🏾💯🔥🏃🏾‍♀️

W2/D3

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