Name: Playbook - Chanel DeLisser - W4/D3
Uploaded: 2024-03-04T18:10:49.577Z
Duration: 60 min
Description: W4/D3

Angela

Brianna

Derrian

Whew mannnn. I was doing better but I kept forgetting to breathe 😂. I was about to pass out the first half, then I caught my breath towards the middle. Needed this push today

Charliah

Dontsi

🦵🏾🔥🦵🏾🔥🦵🏾🔥🦵🏾🔥

Rhema Gresham

My leggssss 😩🥹🫠 lol good work out nonetheless!

Whitney

Rhonda

My legs are def on fire 🔥🔥🔥‼️‼️

Nadjhi

Carson

Kanesha

Arielle

I'm back, a workout set not completed is a job undone  goals 💪🏾💪🏾

Brenda

Arelina

Joanne

Oyinkan

Love and hate at the same time 🤣🤣 on my fourth week and love it ❤️ ❤️‍🔥❤️‍🔥

Lina

Mitchelle

Doing your workouts have really help me get stronger. Thank you

Tedra

Chika

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

W4/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*

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

W2/D1

W2/D2

W2/D3

W2/D4

Sianadeye

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/D3

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

Toni

W3/D6 *OPTIONAL*

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

W4/D1

W4/D2

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

W4/D3

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