Name: Playbook - Chanel DeLisser - W5/D5
Uploaded: 2024-03-04T18:10:48.903Z
Duration: 75 min
Description: W5/D5

Whitney

Sianadeye

Tremely

Chacerin

Bella

Melissa Williams

Jeandaura

Listen. Today's warm up ALONE was a reminder that yesterday happened! Whoo my Glutes were on fire! Great grind 💪🏾

Janine

Phiwa

FRIDAY

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

- Banded side steps 
- Banded hip thrust
- Banded hydrant kick (right leg) 
- Banded hydrant kick (left leg) 

——————————————————————

ABS:
3 sets of 20 reps each

- Oblique Crunches (right side)
- Oblique Crunches (left side)
- Weighted tuck crunch

——————————————————————

QUADS: 
3 sets of 15 reps each

Superset 1:
- Front Squat
- Box jumps

Superset 2:
- Barbell squat 
- Pop squats 

——————————————————————

HAMSTRINGS:
4 sets of 15 reps each

- Smith Machine alternating reverse lunges 
- Kettlebell swings
- Romanian barbell deadlift
——————————————————————

LISS CARDIO
15 minutes on stairmaster; level 6 and up

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

- Banded side steps 
- Banded hip thrust
- Banded hydrant kick (right leg) 
- Banded hydrant kick (left leg)

- Place band just above your knees
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Banded side steps

- 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

- Position yourself on your hands and knees with a band above your 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

Banded hydrant kick (right leg)

Banded hydrant kick (left leg)

Warm up

ABS:
3 sets of 20 reps each

- Oblique Crunches (right side)
- Oblique Crunches (left side)
- Weighted tuck crunch
__________________________________________

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

- Lying side facing
- Crunch up bringing your knees up to meet your elbow

Oblique Crunches (right side)

Oblique Crunches (left side)

- Begin by lying supine with legs straight and weight behind your head
- Roll your shoulders off the floor, do not pull with your hands
- Bring your knees to your chest
- Lower down and repeat

Weighted tuck crunch

QUADS: 
3 sets of 15 reps each
 
Superset 1:
- Leg press 
- 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

- 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•

- 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:
- Barbell squat 
- Pop 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell squat

- Start with your feet hip width apart
- Jump your feet wide and press your hips back lower down until 90 degrees
- Jump your feet back to starting and repeat

Pop-Squats

HAMSTRINGS: 
4 sets of 15 reps each

- Smith Machine alternating reverse lunges 
- Kettlebell swings
- 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 15 secs
* Do 15 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Begin with both feet on an elevated surface
- Step one foot back until your knee almost touches the floor
- Press through your front heel to stand back up

Smith Machine alternating reverse lunges

- With chest lifted and core engaged bend at the waist
- Allow the kettlebell to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow the kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

- 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

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

• Complete 15 minutes on stairmaster; level 6 and up

Low Intensity Steady State Cardio- Stairmaster

W5/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

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

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

W5/D2

Camille

W5/D3

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

Elizabeth

W5/D4

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/D5

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