Name: Playbook - Chanel DeLisser - W4/D5
Uploaded: 2024-03-04T18:10:48.872Z
Duration: 75 min
Description: W4/D5

Whitney

🤑🥰Kesh😍❤️

Lauren

Tremely

Angelo

Great workout! Definitely felt the burn! 🔥💪🏾

Elizabeth

Imani

Bella

Aaliyah

Jeandaura

Joanne

Feeling stronger and seeing results! Love this program

Kenya Gatluak

FRIDAY

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

- Toe touch stretch 
- Single lateral leg swings 
- Standing quad stretch 
- Calf stretch

——————————————————————

ABS:
3 sets of 20 reps each

- Lying bench crunches 
- Seated leg tucks 
- Butterfly sit ups

——————————————————————

QUADS:
3 sets of 15 reps each

Superset 1:
- Leg extensions
- Box jumps

Superset 2:
- Pulsating squats 
- Weighted squat to reverse lunge

——————————————————————

HAMSTRINGS
4 sets of 15 reps each

- Dumbbell Stiff Leg Deadlift
- Hyperextensions
- Ball leg curls

——————————————————————

Low intensity steady- state (LISS) CARDIO
- 12 minutes on stairmaster; level 6 and up

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

- Toe touch stretch 
- Single lateral leg swings 
- Standing quad stretch 
- Calf stretch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Toe touch stretch

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps

Single Lateral Leg Swings

- Standing on one foot bend at the knee and hold your foot
- Feel the stretch in the front of your quadricep
- Lift your opposite arm overhead to help with balance

Standing quad Stretch

- Step forward slightly, heel to the ground and  toes up
- Gently pull the toes toward you

Calf stretch

Warm up

ABS:
3 sets of 20 reps each

- Lying bench crunches 
- Seated leg tucks 
- Butterfly sit ups

__________________________________________

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 20 reps of exercise #1  —> then rest 15 secs
* Do 20 reps of exercise #2 —> then rest 15 secs
* Do 20 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad

Lying bench crunches

- Begin in a seated position on a bench
- Lift your knees up towards your chest
- Lower your legs to the ground
- Repeat

Seated Leg Tucks•

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit ups

QUADS:
3 sets of 15 reps each
 
Superset 1:
- Leg extensions
- Box jumps
__________________________________________

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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps•

QUADS

QUADS:
3 sets of 15 reps each
 
Superset 2:
- Pulsating squats 
- Weighted squat to reverse lunge
__________________________________________

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

- Stand with feet shoulder width apart
- Lower into the bottom of a squat 
- Start standing back up and stop short of full extension 
- Pulse for desired reps

Pulsating Squats

- Press your hips back and lower down until knees are bent 90 degrees
- Return to start and take a step back into a reverse lunge 
- Stand back up to starting and repeat with the opposite leg

Weighted squat to reverse lunge

HAMSTRINGS
4 sets of 15 reps each

- Dumbbell Stiff Leg Deadlift
- Hyperextensions
- Ball leg curls
__________________________________________

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

- Place your hands across your chest
- Raise your upper body engaging your hamstrings, glutes and lower back
- Pause at the top and come down

Hyperextensions

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

Ball leg curls

HAMSTRINGS

The stairmaster works the entire lower body- quads, hamstrings, calves, and glutes.

• Complete 12 minutes on stairmaster; level 6 and up

Low Intensity Steady State Cardio- Stairmaster

W4/D5

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

Traci

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/D5

Community

More workouts from Chanel DeLisser