Name: Playbook - Chanel DeLisser - W3/D3
Uploaded: 2024-03-04T18:10:48.743Z
Duration: 60 min
Description: W3/D3

Ebony

Tremely

That workout was awesome. I even did a little extra of my own because I was feeling myself!

Ayana

Suporia

This was challenging 😥 but we got it done ✅

Diamond

Andreca

Mosa

Karen

These new movements are doing my body so good

Mariela

Alesha

Shar

Loved the cable machine ab workouts! 🤸🏾‍♂️

Kutloano

Nyasia

Oh this was hard hard! Walking out the gym feeling light or numb or both🙃

Davida

Baby my glutes is on 🔥🔥🔥 but loving it💪🏾

Katrina Jenkins

I’m sick but trying to keep it all together

Dinah

My legs were definitely on fire today! Thique=me 🤪😍

Kelsey Bradley

Sheena

Definitely needed this 💪🏾💪🏾💪🏾 legs feel and look amazing 🦵🏾 😈🤪

DutchDaDutchess

I feel stronger and better than ever i see the gainsssss ✨✨

Miss last week due to me being sick. Today was everything

Sametria

Lower body looking good 😊😊!!Thanks Chanel!!!❤️❤️

Ruvimbo Maponga

Maaannnnnnn! My legs & glutes  done ! Can’t wait to see them tone even more

Brittanee

damali

Marie

Allegra Seegars

Jeandaura

Marie Lamour

Ooh chile, got off my daily routine of getting it done early, but I got it done 🔥

Kristi Strickland

LaTina Lyle

Angelo

Allayjhia

Such a nice booty and hamstring burn. The calves were challenging for me 😅 but thoroughly enjoyed todays workout 🙂

Zizipho

*ABS + GLUTES + HAMSTRINGS + CALVES * 
- DB= Dumbbell 
- SL= Single leg 
- KB= kettlebell  

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


ABS	
3 exercises ... 3 X 15 reps 	
cable crunches 	
cable woodchopper crunch (R. side) 	
cable woodchopper crunch (L. side) 	
	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
cable pull through 	
BB banded side step squats 	
	
SS 2	
SL DB hip thrusts (R. leg)	
SL DB hip thrusts (L. leg)	
	
	
HAMSTRINGS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
lying hamstring curl machine 	
DB RDL's 	
	
SS 2	
leg press w/ high foot placement 	
KB swings	
	
	
CALVES	
3 exercises... 3 X 20 reps 	
leg press calf raises (toes-in) 	
leg press calf raises (toes-out) 	
leg press calf raises (neutral stance)

- Set treadmill incline to 5
- Set speed between 3.0 - 5.0 mph

Complete the jog for a total of 5 minutes.

5- MINUTE JOG

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

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Hold the cable handle in both hands, arms extended straight forward off the chest
- Contracting your core, rotate the cable to the side

Cable woodchopper crunch (R. side)

Cable woodchopper crunch (L. side)

- 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

- With a band around your legs above the knee and a barbell on your back lower into a partial squat
- Hold that position as you step side to side laterally

BB banded side step squats

Glute superset 1

- Place your upper back on a bench, hold a single dumbbell at the hips
- Raise one leg up off the ground
- Push through your grounded heel, raising your hips 
- Pause and squeeze your glutes at the top

SL DB hip thrusts (R. leg)

SL DB hip thrusts (L. leg)

Glute superset 2

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- As you inhale, bring the legs back to the initial position

Lying hamstring curl machine

- 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

Hamstring superset 1

- Keeping your back flat against the pad
- Place your feet high on the platform
- Unlock the platform 
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position (Do not fully lock out the knees)

Leg press w/ high foot placement

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Hamstring superset 2

- Place feet so that only your upper foot and toes are on the platform (toes pointing inward)
- Unlock the platform 
- Push the platform away, engaging your calves
- Return to starting position under control

Leg press calf raise (toes in)

- Place feet so that only your upper foot and toes are on the platform (toes pointing forward)
- Unlock the platform 
- Push the platform away, engaging your calves
- Return to starting position under control

Leg press calf raise (toes out)

Leg press calf raise (neutral)

Calves

W3/D3

Delicia

Desiree

Misha

W1/D1

This was a serious workout.  But I completed it.  Thank you❤️

Planomore21*

pressure! i enjoyed it, although i do wish the order of the exercises were coordinated. at the gym when you leave a station its challenging to have to go back to soon after… otherwise pressure 💪🏾

Jazie

W1/D2

People watch out, your calves will be on fire 🔥🙃

Gym didn’t have some of the necessary equipment but was able to do alterations. Great workout! 😀

Jasmine

Ashley

W1/D3

Hillary

Excellent workout, feeling accomplished! 😃

Shardaa

W1/D4

Sianadeye

W1/D5

My favorite so far! 🙌🏾🦵🏾🔥 Thank you!

Kurkessa Springs

Such an improvement from first challenge.

W2/D1

Mimi

They asked was a trainer today!!!😂 thanks to COCO FITNESS!!!

Sienna

W2/D2

Olicia

I'm always excited to do this exercises but after the set of workouts, I be over it. These workouts be kicking my butt and all I can say is how you really tryna kill me, roll my eyes at the end of every set, and fall out. Loving the results tho.

W3/D3

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