Name: Playbook - Chanel DeLisser - W3/D3
Uploaded: 2024-03-04T18:10:48.801Z
Duration: 60 min
Description: W3/D3

Whitney

Sianadeye

Lehua

Im really not fond of the particular leg curl machine at my gym but I made it work and burnt my hamstrings out 🔥❤

Traci

Ruvimbo Maponga

Roshelle

This workout felt good and I pushed myself!

Linniss

Brandesha

Nataly

Renee

Daphne Hart

Legs are just burning with muscle growth 🔥🔥😂

Imani

Amazing! My stamina just keeps improving with every workout!

Kayla

Bella

Francine

Challenging myself today continuing with power sets adding extra weights and feeling stronger. Amazing 😍

Jeandaura

Aaliyah

This one kicked my tail but Im loving my results

Latoya

Fajr

Tough but I made it through!!! My abs are on fire!! I pushed myself. For me this was my biggest challenge so far. Excited to keep going!

Kadija Fran

O yeah, girrrrl this is the one!
Thank you for your service.

Took my almost 2 hours but I pushed through 🥲🥲

Bethany

Shea

Sharmee

Nolwazi

Camilla Natali Bjørnsen

Kabuki

Shandar Edwards

Ivon

Phiwa

WEDNESDAY

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Body weight good mornings
- Lunge stretch 
- Glute bridge 
- Glute & Lumbar Trunk Rotation Stretch

——————————————————————

ABS:
4 sets each (30 sec ON / 15 sec OFF)

- Scissor crunches
- Cross body crunch 
- Weighted Russian twists 
- Plank (on elbows)

——————————————————————

GLUTES:
3 sets of 15 reps each 

Superset 1:
- Bulgarian split squats (right leg) 
- Bulgarian split squats (left leg) 
- Pulsating Weighted Dumbbell and Banded Goblet Squat

Superset 2:
- Barbell hip thrust 
- Banded hip thrust

——————————————————————

HAMSTRINGS:
3 sets of 15 reps each

Superset 1:
- Lying leg curl
- Romanian barbell deadlift

Superset 2:
- Weighted ball/ plate/ dumbbell hyperextensions
- Leg press (toes off platform)

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Body weight good mornings
- Lunge stretch 
- Glute bridge 
- Glute & Lumbar Trunk Rotation Stretch

Body weight good mornings

- Step back into a lunge and twist your torso toward your front leg
- Repeat on the opposite side

Lunge stretch

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- 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 (30 sec ON / 15 sec OFF)

- Scissor crunches
- Cross body crunch 
- Weighted Russian twists 
- Plank (on elbows)
__________________________________________

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 30 secs of exercise #1  —> then rest 15 secs
* Do 30 secs of exercise #2 —> then rest 15 secs
* Do 30 secs of exercise #3 —> then rest 15 secs
* Do 30 secs of exercise #4 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

- Start supine with your legs extended
- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Scissor Crunch

- Crunch up and twist your elbow to your opposite knee
- Lower down then repeat to the opposite side

Cross Body Crunch

- 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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (on elbows)

GLUTES:
3 sets of 15 reps each 

Superset 1:
- Bulgarian split squats (right leg) 
- Bulgarian split squats (left leg) 
- Pulsating Weighted Dumbbell and Banded Goblet Squat

__________________________________________

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

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

- 15 reps each leg

Dumbbell Bulgarian split squat (right leg)

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell Bulgarian split squat (left leg)

- Start with a band around your legs above your knees
- Hold the weight at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and pulse

Pulsating Weighted Dumbbell and Banded Goblet Squat

GLUTES

GLUTES:
3 sets of 15 reps each 

Superset 2:
- Barbell hip thrust 
- Banded hip thrust

__________________________________________

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 your upper back and shoulders on a bench while holding a barbell in your lap
-Raise your hips up until parallel to the ground
-Lower your hips to the starting position

Barbell hip thrust

- Bend your knees bringing the feet flat on the floor hip width apart
- Place the band just above your knees
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Banded hip thrust

HAMSTRINGS:
3 sets of 15 reps each

Superset 1:
- Lying 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 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying 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 15 reps each

Superset 2:
- Weighted ball hyperextensions
- Leg press (toes off platform)
__________________________________________

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

- Holding a weighted ball
- Raise your upper body engaging your glutes
- Pause at the top and come down

Weighted ball/ plate/ dumbbell hyperextensions

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (toes off platform)

W3/D3

It was rough. I wonder if the next days will be the same routine. Ugh. I will get faster.

Kinthesia

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

E Bulcis

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

W1/D5

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 🙏 🙂 💪

W3/D3

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