Name: Playbook - Chanel DeLisser - W3/D3
Uploaded: 2023-03-02T21:02:09.954Z
Duration: 60 min
Description: W3/D3

WEDNESDAY	
*5 min. dynamic warm up*	
	
QUADS: 
Superset 	
- Leg press (narrow stance)... 3 sets x 10 reps 	
- Leg press (wide stance)... 3 sets x 10 reps 	
	
- DB step ups (R. leg) ... 3 sets x 12 reps  	
- DB step ups (L. leg) .. 3 sets x 12reps  	
	
- DB alt. walking lunges... 3 sets x 20 reps 	
	
CALVES:	
- Seated machine calf raises (toes-in)... 3 sets x 15 reps 	
- Seated machine calf raises (toes-out)... 3 sets x 15 reps 	
- Seated machine calf raises (neutral stance)... 3 sets x 15 reps 	
	
ABS:	
- Med ball lying toe taps ... 3 sets x 15 reps	
- Med ball overhead scissor kicks .. 3 sets x 15 reps	
- Med ball alt. leg raises with reach .. 3 sets x 15 reps

KEY: 					
BB= Barbell 
DB= Dumbbell 	
KB= Kettlebell	
SA= Single Arm 	
SL= Single Leg

- Keeping your back flat against the pad
- Place your feet in a narrow stance 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 (narrow stance)

- Keeping your back flat against the pad
- Place your feet in a wide stance 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 (wide stance)

Superset

- 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)

DB step ups

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees
- Push through your front heel and stand back up 
- Repeat on the opposite side

DB alt. walking lunges

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed inward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (toes in)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed outward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (toes out)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed forward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (neutral)

Seated machine calf raises

- Begin in a supine position with arms holding a med ball and legs straight up
- Roll your shoulders off the ground and reach the ball to your toes
- Roll back down and repeat

Med ball lying toe taps

- Lying on your back, holding a med ball overhead in your hands 
- Lift your shoulders blades and legs off the floor slightly, bracing your core muscles 
- Alternate lifting one leg and lowering the other for several repetitions

Med ball overhead scissor kicks

- Lying with your legs and arms extended, holding a med ball in your hands
- Alternately raise one leg, reaching the med ball toward your toes, lifting your upper body off the floor
- Lower with control
- Alternating back and forth for time or reps

Med ball alt. leg raises with reach

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I had to resubmit my pics! Hopefully I did it right this time! 🤍

Carlea

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Great first day! I don’t feel overworked and yet I’m still challenged!

Kimone

This workout was sooooo good! Good a good sweat in! This was awesome

Kristal

Estephania

W1/D1

Ya’ll not in the challenge but finished day 2. I did it!

Michelle

Amazing! Expect nothing less from Miss CoCo

Dami

W1/D2

Y’all today hurt. Took me double the normal time.

Lamecia

Aquila

W1/D3

Great workout! I learned how to use a machine I never used before and I’ve been working out for almost 3 years! You’re amazing. 🔥

Kurkessa Springs

Candace Nicole

Mariela Arvizu Malfavon

W1/D4

Sophia Jean-Charles 

Selena Smith

Shay

W1/D5

This workout was great. I was injured for a few days last week and had to sit out for a bit. However doing this workout getting back from last weekend this kicked my ass!

Ayana

I feel good hip thrusting more weight 💪🏾🔥🔥

Teaira

Great way to start my week! It took everything out of me to get to the gym but I did it !!

Nickayla

W2/D1

5 minute jog straight was the first for me 🥵💪🏾

Line

Charchar

W2/D2

This was a hardcore workout especially when it came to abs. That's where my problem area resides. So this was tough.

Dianja

Angel

W2/D3

Amiee Brown

justise 

Thank you for everything! Love seeing what I’m truly made of 🙏🏾💖😘

Layla

W2/D4

Doubled up today because I fell
Behind last week .. tough but well worth it !

Debra Oh

Renee

Literally obsessed with your workouts! Thank you!🤩🔥❤️

Michaela Daniel

W2/D5

Wow! What a challenge!! 💪🏋️‍♀️😅

Maria

Tanea

W3/D1

Imani

I feel the burn! No pain, no gain! 💪🏿🤪

Coursha

I was so shy about doing the box ab workout but I did it overcame the fear and it felt so good! Abs on fire I even did an extra set 😁

W3/D3

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