Name: Playbook - Chanel DeLisser - W6/D3
Uploaded: 2024-03-04T18:10:49.617Z
Duration: 60 min
Description: W6/D3

E Bulcis

Almost done!! Glad I came out, almost skipped!!

Maria

Andreca

Amazing 🏋️‍♀️🍑🤸🏽‍♀️🦵

Bella

Kathy Le Maitre

*ABS + GLUTES + HAMSTRINGS + CALVES * 
- DB= Dumbbell 
- RDL= Romanian deadlift 

- 5 min. dynamic warm-up
- 5 min. cardio 

ABS	
3 exercises ... 3 X 15 reps 	
Weighted decline AB crunch	
Forearm plank hip taps 	
Alt. straight leg bicycle crunches 	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 20 reps 	
SS 1	
Smith machine glute bridge (lie on mat) 	
Banded aductor machine	
	
SS 2	
Banded side-step w/ elevation (R. leg) 	
Banded side-step w/ elevation (L. leg) 	
	
	
HAMSTRINGS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
B-stance smith machine RDL's (R.leg) 	
B-stance smith machine RDL's (L.leg) 	
	
SS 2	
Lying hamstring curl machine 	
Cable sumo stance RDL's	
	
	
CALVES	
3 exercises... 3 X 20 reps 	
Leg press calf raises (toes-in) 	
Leg press calf raises (toes-out) 	
Leg press calf raises (neutral stance)

Complete 6-8 rounds of treadmill sprints. Find a speed that works best for you to complete at least 6-8 rounds. 

- Set the treadmill speed to a speed that works best for you. 
- Sprint for 20 seconds, then rest for 12 seconds 

EXAMPLE: 
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs s
* Sprint for 20 secs   —> then rest 12 secs
* Then repeat sequence until all rounds are completed

5- MINUTE SPRINT INTERVALS

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

- Lie flat on your back on a decline bench with feet locked in
- Hold a weight at the chest
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Weighted decline AB crunch

- Start in a forearm plank position
- Drop the hips back and forth, tapping the floor on each side

Forearm plank hip taps

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Alt. straight leg bicycle crunches

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Smith machine glute bridge

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

Banded abductor machine (band below knee)

Glutes superset 1

- Stand in a stable position with a band around your legs above the knee with a dumbbell or step to your side
- Left and elevate your leg on the side of the dumbbell performing a toe tap on the dumbbell or step

Banded side-step w/ elevation (R. leg) ...use DB

Banded side-step w/ elevation (L. leg) .... use DB

Glutes superset 2

- In a B (slightly staggered) stance perform RDL's using a smith machine

B-stance smith machine RDL's (R.leg)

B-stance smith machine RDL's (L.leg)

Hamstrings superset 1

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- As you inhale, bring the legs back to the initial position

Lying hamstring curl machine

- Begin with the cable handle forward of the hips and feet in a wide toed out stance
- Press your hips back and lower down 
- Lift back up to standing and press hips forward

Cable sumo stance RDL's

Hamstring superset 2

- Place feet so that only your upper foot and toes are on the platform (toes pointing inward)
- Unlock the platform 
- Push the platform away, engaging your calves
- Return to starting position under control

Leg press calf raise (toes in)

- Place feet so that only your upper foot and toes are on the platform (toes pointing forward)
- Unlock the platform 
- Push the platform away, engaging your calves
- Return to starting position under control

Leg press calf raise (toes out)

Leg press calf raise (neutral)

Calves

W6/D3

Kelbie

Great, helped raise the bar for my workouts

Tequila

Baby it was intense but I pulled through and did what needs to be done.

Latifah

W1/D1

Candice

The trio towards the end always gets me 🥲

Charity

My arms are officially screaming, but it’s totally worth it.

W1/D2

Baybeeee I’m tired lol great workout tho

Whitney

Ruth

W1/D3

Tlhogi

W1/D4

Great workout though I had to improvise on some due to my heavy chest. I pulled through.

W6/D3

Community

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