Name: Playbook - Chanel DeLisser - W4/D1
Uploaded: 2024-03-04T18:10:48.803Z
Duration: 60 min
Description: W4/D1

Maria

Patreka

Sienna

Olicia

Tremely

Adrienne

Diamond

For these supersets I have to do (2) gym sessions in between work. One In the early afternoon and one in the evening. Loving the challenge tho. I found an easier way to do the Bulgarian split squats (put your hip thrust pad on a barbell on the squat rack. Lower the barbell it self to the desired height for your ankle to rest in the muddle. BOOM THANK ME LATER) It made a huge difference being that I had a better foot placement.

Katisha

Still need to finish strong.. great workout✨️

alexandria

It was a hard workout and I was very unmotivated... but that's where discipline and consistency kick in

Karen

I absolutely loved it. Back in the gym after a few days off but i feel great

Davida

Kehila

Shar

Mariela

Nyasia

Brittanee

Jeandaura

Breanna

Knocked out this workout like a pro 💪🏾🏋🏽‍♀️ and it feels great 😊

Rōze

Ellaa

Kimberly

Great way to start the last week, I use to hate running, but I love it now

Japava

My Legs called and said thank you sis! Cause they looking sexy af and getting strong af. 🦵🏾💜😈🤪🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑

DutchDaDutchess

Marie Lamour

Week 5 Day 1 workout completed hams & quads on fire 🔥. Putting in that work, Let’s Go!

LaTina Lyle

Alexandra

Sika

Legs and booty feeling/looking amazing 😍🤩 purr

Kelsey Bradley

Last week let’s go!! Still enjoying the work 🔥

Sheena

The sprint intervals were my favorite part! Thanks for adding that in for this week! I did all 8 sprints!

Theresa

We’re doing it ladies…don’t let up! Week 4 day 1 done 🍑 🔥

Kristi Strickland

Yay!!! New week! New goals! Snatched body 💪🏾

Aisha

Allegra Seegars

Antoinette

Great way to start the last week of the challenge! Finishing the workouts in less time

Bernadine

Felt strong today, and I loved the booty burn. The sprinting intervals were challenging 😅

Zizipho

* GLUTES + QUADS + ABS * 
- DB= Dumbbell 

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

ABS	
3 exercises ... 3 X 15 reps 	
Med ball lying toe taps 	
Med ball standing oblique crunch (R.side)	
Med ball standing oblique crunch (L.side)	
	
	
QUADS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
Leg press (narrow stance) 	
Leg press (wide stance)	
	
SS 2	
DB bulgarian split squat (R. leg) 	
DB bulgarian split squat (L. leg) 	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 20 reps 	
SS 1	
Smith machine hip thrusts 	
Cable kneeling glute rasies 	
	
SS 2	
Elevated cable straight leg kickback (R. leg)	
Elevated cable straight leg kickback (L. leg)

Complete 6-8 rounds of treadmill sprints. Find a speed that works best for you to complete at least 6-8 rounds. 

- Set the treadmill speed to a speed that works best for you. 
- Sprint for 20 seconds, then rest for 12 seconds 

EXAMPLE: 
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs s
* Sprint for 20 secs   —> then rest 12 secs
* Then repeat sequence until all rounds are completed

5- MINUTE SPRINT INTERVALS

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 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

- Stand holding a med ball overhead
- Bring the med ball down as you raise your knee to meet the med ball forward of the body
- Extend back to starting position

Med ball standing oblique crunch (R.side)

Med ball standing oblique crunch (L.side)

- 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)

Quads superset 1

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up

DB bulgarian split squat (R. leg)

DB bulgarian split squat (L. leg)

Quads superset 2

- Support your entire body on a bench and the bar across your hips
- Drive through your heels, raising your hips
- Contracting the glutes at the top
- Lower with control

Smith machine hip thrusts

- From a kneeling position perform cable pull throughs using a low pulley and rope attachment

Cable kneeling glute raises

Glutes superset 1

- Start standing on an elevated surface with one ankle attached to the cable
- Raise your attached leg straight back behind you, engaging your glutes
- Lower your leg with control

Elevated cable straight leg kickback (R. leg)

Elevated cable straight leg kickback (L. leg)

Glute superset 2

W4/D1

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!!!

W2/D2

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.

W4/D1

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