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Phase 4/Days 17-22
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This is the longest phase out of all 4 phases, the Luteal phase lasts about 2 weeks. These are workouts you can do during the first week of the Luteal Phase. This is where estrogen and testosterone begin to decrease and progesterone begins to rise (the calming hormone). Less intense exercises, more strict lifts, slow down the tempo continue to lift moderate to heavy weight. You will see a mix of full gym, dumbbells only and no equipment workouts you can choose from. I recommend working out 3-4 days each week.
Bodybuilding, Bodyweight, Full Body
Level:
All Levels
All Levels
Bodybuilding, Bodyweight, Full Body
Level:
All Levels
All Levels
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Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Favorites
Save your favorite workouts with one tap
Streaks
Make sure you stay on track with your goals
Community
Connect with supportive, real people
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Reminders
Set workout reminders to stay on track!
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About Delina Gonzalez
Strength & Women's Health Coach
Delina is a Certified Strength & Conditioning Coach and Mama of 4 passionate about helping women find their strength and teaching women the power of the Menstrual Cycle and how to sync workouts with their cycle. Her workouts are designed for all fitness levels and can be done from anywhere in a short amount of time. She's a big believer in consistency whether it’s a 10-30min workout, it’s possible to have an EFFECTIVE workout in a short amount of time.
Frequently asked questions
What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about mine. But I'm here to tell you, I guarantee you’ll get the results you want with my workouts and programs. Why? I add new programs (with interactive, explanatory videos) on a monthly basis. My content is new, fresh, and ever-changing to keep you consistent and ready to work! Plus, if you need help, I'm always here for you. You can message me directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, are your workouts for me?
No matter where you are in your fitness journeyman workouts can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, I walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! I have a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.
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