Name: Playbook - Chanel DeLisser - W4/D3
Uploaded: 2024-03-04T18:10:48.861Z
Duration: 60 min
Description: W4/D3

Always a great work out! Staying consistent week 4

Whitney

It was a good work out but I was anxious the whole time. I’m glad I got the whole work out in and didn’t get carried away w my feels.

Maria

Traci

Antoinette

Such a great workout! I did every single exercise! No modifications! I felt like a real boss in the gym today! 🏋🏾‍♀️💪🏾

Nina

Felt like giving up but I made it through  🔥

Renee

I’m so proud of myself for sticking with the plan!! Now I’m starting to see the results 🥲💪🏽

Imani

Core and booty on 🥵🔥🔥🔥 love the intensity!

Destinee

Bella

Still struggling with the deadlift, but overall great. My butt muscles are soar

Nicole

The sweat was real on this one. Took me 1.5 hrs because of my knee but I got it done!

Kadija Fran

Esther

Jeandaura

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)

W4/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

Sianadeye

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 🙏 🙂 💪

W4/D3

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