Name: Playbook - Chanel DeLisser - W3/D3
Uploaded: 2024-03-04T18:10:49.504Z
Duration: 60 min
Description: W3/D3

Angela

Derrian

Sianadeye

Had a great run today. I’m noticing all the changes so far. There not huge changes but you still gotta celebrate the wins

Charliah

Rhema Gresham

Whitney

Rhonda

Definitely felt the burn on the last 2 exercises. Great workout!! 💪🏾🔥🔥

Elizabeth

Chika

Carson

It was very challenging but I pulled through successfully with sweat 🥵. Thank you beautiful 😍

Adomaa

Kanesha

Amber

This was super challenging, I was cursing the app out lol. Loved it!!

Kamara

Great work out like always. My legs and glutes are burning.

Arielle

Caity

The end was the most challenging.  Glad I pulled through.  Thank you for this!

Oyinkan

Tedra

Mitchelle

ingrid

Lina

Arelina

Ariana Aguilar

Nikki

Brenda

Omg the best leg day ever! Watch out for quads cause boiiii

Toni

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:  
3 sets each (25 sec ON / 10 sec OFF) 

- Plank jack 
- Jack Knife Sit Ups
- Side Bridge (right side)
- Side Bridge (left side)

——————————————————————
GLUTES:
3 sets of 15 reps each

- Banded dumbbell sumo squat pulses
- Banded 2- count donkey kickbacks (right leg) 
- Banded 2- count donkey kickbacks (left leg) 

——————————————————————
HAMSTRINGS:
3 sets of 15 reps each

- Dumbbell Stiff Leg Deadlift
- Banded hamstring extension
- Banded good mornings to sumo squat

——————————————————————
QUADS:
4 sets of 15 reps each 

- Banded alternating dumbbell forward lunge
- Banded supported sissy squats

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 3

ABS:  
3 sets each (25 sec ON / 10 sec OFF) 
 
- Plank jack 
- Jack Knife Sit Ups
- Side Bridge (right side)
- Side Bridge (left side)
__________________________________________

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 10 secs
* Do 25 secs of exercise #2 —> then rest 10 secs
* Do 25 secs of exercise #3 (right side) —> then rest 10 secs
* Do 25 secs of exercise #4 (left side) —> then rest 10 secs
* Then repeat sequence until all rounds are completed

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jack

- Lying with your legs extended
- Bring one leg up and touch your toe with the opposite hand
- Repeat on the other side

Jack Knife Sit Ups

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

Side Bridge (right side)

Side Bridge (left side)

GLUTES:
3 sets of 15 reps each

- Banded dumbbell sumo squat pulses
- Banded 2- count donkey kickbacks (right leg) 
- Banded 2- count donkey kickbacks (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  —> then rest 15 secs
* Do 15 reps of exercise #2 (right leg) —> then rest 15 secs
* Do 15 reps of exercise #3 (left leg) —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Place a band around your legs above the knees while holding dumbbells in your hands
- Get into a wide toed out stance
- Lower into the bottom of a squat for squat pulses

Banded dumbbell sumo squat pulses

- Perform a banded donkey kick with 2 pulses at the top of each movement

Banded 2- count donkey kickbacks (right leg)

Banded 2- count donkey kickbacks (left leg)

GLUTES

HAMSTRINGS:
3 sets of 15 reps each

- Dumbbell Stiff Leg Deadlift
- Banded hamstring extension
- Banded good mornings to sumo 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 dumbbells your hands and feet hip width apart
- Lower the dumbbells to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Dumbbell Stiff Leg Deadlift

- Get on your hands and knees
- Loop a band around your legs and the ends in each hand
- Elevate your Kees off the ground
- Extend your legs driving your body into a band resisted pike position 
- Bend at the knees lowering just short of knees touching the ground

Banded hamstring extension

- Perform a banded good morning 
- Stand to vertical 
- Lower into a wide toes out stance squat 
- Stand back up to vertical

Banded good mornings to sumo squat

HAMSTRINGS

QUADS:
4 sets of 15 reps each 

- Banded alternating dumbbell forward lunge
- Banded supported sissy squats
__________________________________________

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 knee while holding a dumbbell in each hand at your shoulders
- Step forward and back in alternating lunges

Banded alternating dumbbell forward lunge

- Loop a band over your neck and under your feet
- Place the heels of your feet in an elevated position on a stationary object
- Hold a dumbbell in your hands and squat as you stay vertical

Banded supported sissy squats

QUADS

W3/D3

Myiosha

Had fun. Cussed. Got sweaty. Didn’t die. 🤣

Lauren

W1/D1

Samantha

W1/D2

Aryielle

W1/D3

I really enjoyed this workout 🦾🦾🦾

Finished in 1hr and 30 mins. Goal is to cut to 1hr only! Day4 down🙌🏼

W1/D4

Great workout I really feel the burn in my legs🦾🦾🦾

Judie

W1/D5

🌟Makynia⚜️

Bella

SugeKickFit

W1/D6 *OPTIONAL*

Brianna

My butt is going to look AMAZING after this!!!

W2/D1

W2/D2

W2/D3

W2/D4

W2/D5

That extra rep was NOT to be played with because I normally do 5.

BeBe Jones

W2/D6 *OPTIONAL*

Amazing workout I’m really seeing results 🦾🦾🦾

W3/D1

W3/D2

W3/D4

Week 3 day 5 in the books!!! Amazing workout!!!

My balance was a struggle on the dumbbell hold, lunge, then kick. I had to hold onto a chair for the first round but after a little practice I tried a few with the dumbbells. It wasn’t perfect but I look forward to getting better time is of the essence

Brandy

W3/D5

Was I this much of an athlete when I was jumping rope as a kid ? 🤣 sheesh bringing back memories

W3/D6 *OPTIONAL*

Pushed through this one, Mother Nature ain’t stopping me 🤣

W4/D1

W4/D2

W4/D3

Today was so much fun. My soul almost left my body but it was completely worth it 🤣

W4/D4

Great workout today. I was looking forward to it today I feel accomplished

W3/D3

Community

More workouts from Chanel DeLisser