Name: Playbook - Chanel DeLisser - W2/D3
Uploaded: 2024-03-04T18:10:48.752Z
Duration: 60 min
Description: W2/D3

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

Kinthesia

Whitney

E Bulcis

Lauren

Maria

Imani

Chacerin

Cindy

Shantelle

Jasmine

Brandy

Roshelle

Latoya Franklin

Amazing I feel better and better and I already notice some changes ont body I am so thankful !

There is such a difference in my workout today. I’ve gotten stronger not as sore and not exhausted. I’m loving it.

Tiffany

🔥 workout!! I sweated hard during this & it felt great to feel the growth.

GiGi

Daria

Zoraida

Things are finally getting a little easier for me. Still a challenge and retakes a lot of will power to make it through. But yet again I survived

I’m noticing an increase in my stamina and the workout being more fun!

Kayla

Bella

Jeandaura

Brittney

Powering through the week! I loved today! Definitely gave me the pump I needed! 😜🔥🔥🔥

Destinee

stephanie

Booty & legs burning 🥵 moving up on my weights 💪🏾

Teaira

Tedra

Onisha

Feeling stronger 💪🏾💪🏾Getting easier to workout.

Kimberly

Frenchyy

Shea

Salma

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

W2/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

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.

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

W1/D3

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

Michelle

Sianadeye

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 workout definitely felt more confident and stronger than ever 💪🏼
Can’t wait to see how much stronger I’ll get

W2/D3

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