Name: Playbook - Chanel DeLisser - W5/D3
Uploaded: 2024-03-04T18:10:48.898Z
Duration: 60 min
Description: W5/D3

Whitney

Camille

Sianadeye

Kaylin

Destinee

Tiffany

Brittney

Your workout boost me to keep working out 🤸🏽‍♀️🤸🏽‍♀️

Bella

Great workout . My glutes and hamstrings are one fire

Nicole

Kadija Fran

Kathy Le Maitre

Tedra

Fireeeeee 🔥🔥🔥🔥❤️❤️❤️❤️❤️

Ayessa Fabro

Oeee Chaleee Chanelllll Today you tried to kill me 🤣❤️🔥🔥🔥

Jeandaura

Phiwa

WEDNESDAY

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

- Glute bridge
- Glute bridge march 
- Hydrant Kick (right leg) 
- Hydrant Kick (left leg)

——————————————————————

ABS:
4 sets each (30 sec ON / 15 sec OFF)

- Bench plank 
- Decline oblique sit up
- Side Plank Crunch (right side) 
- Side Plank Crunch (left side)

——————————————————————

GLUTES:
3 sets of 15 reps each

Superset 1:
- Barbell hip thrust 
- Leg press (toes off platform)

Superset 2:
- Hip abductor
- Standing dumbbell lateral kicks (right leg)
- Standing dumbbell lateral kicks (left leg)

——————————————————————

HAMSTRINGS
3 sets of 15 reps each

Superset 1:
- Lying leg curls
- Banded dumbbell stiff leg deadlift

Superset 2:
- Weighted ball / plate / dumbbell hyperextensions
- Dumbbell Row x Stiff Leg Deadlift x Upright Row

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

- Glute bridge
- Glute bridge march 
- Hydrant Kick (right leg) 
- Hydrant Kick (left leg)

- 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

- From a glute bridge position, march your feet

Glute Bridge March

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Hydrant Kick (right leg)

Hydrant Kick (left leg)

Warm up

ABS:
4 sets each (30 sec ON / 15 sec OFF)
 
- Bench plank 
- Decline oblique sit up
- Side Plank Crunch (right side) 
- Side Plank Crunch (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 30 secs of exercise #1  —> then rest 10 secs
* Do 30 secs of exercise #2 —> then rest 10 secs
* Do 30 secs of exercise #3 (right side)—> then rest 10 secs
* Do 30 secs of exercise #4 (left side)—> then rest 10 secs
* Then repeat sequence until all rounds are completed

- Start on an elevated surface
- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Bench plank

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up and twist to one side
- Slowly lower yourself back to starting position
- Repeat to the other side

Decline oblique sit up•

- Start in a plank position with core engaged
- Bring your knee toward the outside of your elbow
- Return your leg to the starting position and repeat

Side Plank Crunch (right side)

Side Plank Crunch (left side)

GLUTES:
3 sets of 15 reps each

Superset 1:
- Barbell hip thrust 
- 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

- 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

- 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)•

GLUTES

GLUTES:
3 sets of 15 reps each

Superset 2:
- Hip abductor
- Standing dumbbell lateral kicks (right leg)
- Standing dumbbell lateral kicks (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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Hip abductor

- Stand tall and hold onto a stationary surface
- Place a dumbbell behind your knee
- Raise your leg up as high as you can
- Allow your leg to return to start position
- Repeat

Standing dumbbell lateral kicks (right leg)

Standing dumbbell lateral kicks (left leg)

HAMSTRINGS
3 sets of 15 reps each

Superset 1:
- Lying leg curls
- Banded dumbbell stiff leg 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

- Begin with dumbbells in each hand 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

Banded dumbbell stiff leg deadlift*

HAMSTRINGS

HAMSTRINGS:
3 sets of 15 reps each

Superset 2:
- Weighted ball / plate / dumbbell hyperextensions
- Dumbbell Row x Stiff Leg Deadlift x Upright Row
__________________________________________

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

- Start with a dumbbell in each hand
- Bend at the waist until parallel to the ground
- Lift dumbbells up towards your ribs leading with your elbows
- Lower the dumbbells down and stand straight up
- Lift dumbbells up towards your chest keeping your elbows up
- Lower down and repeat

Dumbbell Row x Stiff Leg Deadlift x Upright Row

W5/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

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 🙏 🙂 💪

W2/D1

Ninoshkari

Had to up weight as I’ve gotten stronger 😩🙌🏽

W2/D2

That was rough. The adductor was broke . Ran off to church. Lol

W2/D3

Noodlessss my armssss but I went up in weight 💪🏽😊

W2/D4

The shape and endurance I’ve built is insane!!

W2/D5

W2/D6 *OPTIONAL*

I had to the nerve to do cardio before this workout whew! 4 miles 28 minutes + this equals working out next year in January from
Todays date to 11/21/23 😫

🤑🥰Kesh😍❤️

Viridiana Maza

W3/D1

W3R1D1 skip real day one holiday working out Saturday 5l2 even out

Chacerin

Jayda Ervin

W3/D2

Lehua

W3/D3

Goodness my traps and arms are on fire🥹

W3/D4

This was fun yet challenging towards the end

W3/D5

W3/D6 *OPTIONAL*

Definitely feeling the burn but always enjoying my progress & results. 💪🏽

Jasmine

W4/D1

Whew... I can tell I missed 2 days but I got it DONE!!!

Awesome workout!!! 5+⭐️’s‼️Loved this back and arm work out!!!

Maria

Latoya Franklin

W4/D2

Always a great work out! Staying consistent week 4

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.

W4/D3

Great!! Arms are on fire. Had to perfect my form!

W4/D4

Lauren

W4/D5

I love me some cardio 🤸🏽‍♀️🤸🏽‍♀️

Didn’t believe I could do it but a 20 minute comedy skit kept me going.

Esther

W4/D6 *OPTIONAL*

Christina McDuffie

W5/D1

Tremely

W5/D2

My heart rate got up to 150!! Best push ever!!!

Elizabeth

W5/D4

W5/D5

W5/D6 *OPTIONAL*

Amazing workout! Everything burns right now 🔥🔥🔥

W6/D1

W6/D2

Adahina

W6/D3

Almost there!! 🔥 I’m so much stronger!

Imani

W6/D4

So so good!! Thank you for this dope program. Booty big, and on flat flat, health on TEN TEN!!!

W5/D3

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