Name: Playbook - Chanel DeLisser - W1/D5
Uploaded: 2023-03-02T20:32:44.528Z
Duration: 60 min
Description: W1/D5

Sophia Jean-Charles 

Selena Smith

Shay

I didn't do my best today, but I won't as hard as I could

Gloria Ebanks

Teaira

As the days go on the workouts are getting a bit easier but still tough ! I love it !

Alexis

Tough session . First time doing cable pull throughs & banded abductors so i struggled a bit. Enjoyed it though.

Tremely

Cheenee

Nickayla

Literally the best workout!! ☺️💪🏾

Nina

I’m falling in love with working out again. This was great. I finally did a workout at the gym. I love the home workouts better because there’s no crowd. But loved using the weights and cable along with the abductor machine.

Wanda Haynes

Yasmeen

Marcella

Week One complete! It was a lot easier than I thought! I feel so confident with weights now!! Ready for Week Two!

Tyesha

Mecca Scarborough

Shaquita

Carlea

I really had to dig deep today but day 5 is complete and I’m feeling wonderful! 💪🏿❤️

Coursha

Great workout but my legs feel burnt out. I've never done legs 3 times out the week.

Ayana

Catherine

Yesterday was a rest day and getting back into it was tough today. I took a lil longer than an hour but I pushed through.

Tatiana

Sashay

Hardest one this week 😭 sweating my bewty off !!

Debbie

Best work out ever! I'm in the zooooooneeee 🤩🤩🤩🤩🌹😛

Christin

1 week down! Haven’t worked out this many consecutive days since high school! 🥹 so proud of me!! Let’s go ladies!!!! 🔥🔥🔥 also butt and abs already feel summa time ready!!

Alondra

Dianja

Money Melanson

Ziluo

Emone’

Loved this workout! ❤️ Took me a bit longer but didn’t skip a thing (normally I would)

Glorya

It was challenging especially since my calves have been killing me. But I did it!

Nisia

Ameena

The hardest day yet 😩 but I definitely feel better!

Imani

Maybe it’s just because it’s a Friday but I had to take a few breaks in between reps, lol… but got it done!💪🏽🔥

Yvonne

This one got me this week but I didn't quit!!! So proud of finishing strong!!!

Monique Debardlabon

Brittany Gray

Have a big test tomorrow so I did half of the workout so I can get to bed early. I’m going to do the other half tomorrow:))))

Mackenzie

Def felt the burn in my buns today! 👏🏾👏🏾👏🏾

Andrea

Man, you would think day 5 would let up… ABSOLUTELY NOT lmao. 🔥🔥🔥 Let’s get it! We came to eat.

Ashley

My RDL form was not good, I need to practice that in the mirror because I shouldn’t be feeling it in my back.

Lynndrell

Happy Friday!! Great workout🥵💪🏼💪🏼

Hannah

Definitely felt the burn on them lunges and abs 😩

Chelsea

Angie

tired but i pushed thru week one done 🥳🥳🥳

Brandy

Marchel

A great way to end my week!!! I’m feeling great! Trust the process! ☝🏾 Day At A ⏰ 
#cocofitnessbodygoalchallenge

Lorna

😍😍🔥🔥 just what I needed today!

Destinee

Kyla

This week has been very challenging and I loved every bit of it looking forward to next week

Charmell

FRIDAY		
*5 min. dynamic warm up*		
		
GLUTES: 		
Warm up... 2 sets x 15 reps 		
- Banded straight leg kickback (R. leg)  		
- Banded straight leg kickback (L. leg)  		
- Banded fire hydrant (R. leg) 		
- Banded fire hydrant (L. leg)		
		
- Banded abductor machine (band under knees)... 4 sets x 15 reps		
		
Superset 		
- BB banded hip thrusts ... 3 sets x 15 reps		
- BB alt. lateral lunge ... 3 sets x 15 reps 		
		
HAMSTRINGS:		
Superset		
- BB alt. reverse lunges … 4 sets x 12 reps 		
- Cable pull through … 4 sets x 12 reps		
		
- DB RDL's... 3 sets x 15 reps 		
		
ABS:		
... 3 sets x 15 reps 		
- DB single leg toe tap (R. leg) 		
- DB single leg toe tap (L. leg) 		
- DB straight leg sit ups

KEY: 					
BB= Barbell 
DB= Dumbbell 	
KB= Kettlebell	
SA= Single Arm 	
SL= Single Leg

- Start on your hands and knees with a band around your legs above the knees
- Extend a leg and lift it into a kickback

Banded straight leg kickback (R. leg)

Banded straight leg kickback (L. leg)

- 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

Banded fire hydrants (R. leg)

Banded fire hydrant (L. leg)

Glute Activation Warm Up

- 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 knees)

- With band around your legs above the knee perform banded barbell hip thrusts

BB banded hip thrusts

- In a wide stance with a barbell on your back perform lateral lunges from side to side.

BB alt. lateral lunge

Superset

- With a barbell on your upper back
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

BB alt. reverse lunges

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB RDL's

- Lying with your legs extended and one dumbbell held to the side of your shoulder
- Raise the opposite leg, reaching the dumbbell up to your toes, lifting your upper body off the floor
- Lower with control

DB single leg toe tap (R.leg)

DB single leg toe tap (L.leg)

- Begin by lying supine with arms extended straight up, holding light dumbbells in each hand
- Sit up while keeping the dumbbells overhead

DB straight leg sit ups

W1/D5

I have a question. I was reading the meal plan and needed more clarification on clean 15 and dirty dozen. Is dirty dozen the foods that have the most pesticides?

I’m loving all of these meals so far! So proud of myself for sticking to a meal plan and not eating out!

Anne-Isabelle

Bella

6-Week Clean Eating Plans (& Vegetarian Meal Plan)

Lets do this 💪🏋️‍♀️🦵🤸🏽‍♀️

Nelly

I’m so excited to watch my body transform over the next six weeks!

Taylor

BODY GOALS 2.0 CHALLENGE INTRO - STARTS MARCH 6th

Perfectly explained! Can’t wait to see my progress!

Candice L.

I had to resubmit my pics! Hopefully I did it right this time! 🤍

🚨 HOW TO CORRECTLY TAKE BEFORE & AFTER PHOTOS

Great first day! I don’t feel overworked and yet I’m still challenged!

Kimone

This workout was sooooo good! Good a good sweat in! This was awesome

Kristal

Estephania

W1/D1

Ya’ll not in the challenge but finished day 2. I did it!

Michelle

Amazing! Expect nothing less from Miss CoCo

Dami

W1/D2

Y’all today hurt. Took me double the normal time.

Lamecia

Aquila

W1/D3

Great workout! I learned how to use a machine I never used before and I’ve been working out for almost 3 years! You’re amazing. 🔥

Kurkessa Springs

Candace Nicole

Mariela Arvizu Malfavon

W1/D4

This workout was great. I was injured for a few days last week and had to sit out for a bit. However doing this workout getting back from last weekend this kicked my ass!

I feel good hip thrusting more weight 💪🏾🔥🔥

Great way to start my week! It took everything out of me to get to the gym but I did it !!

W2/D1

5 minute jog straight was the first for me 🥵💪🏾

Line

Charchar

W2/D2

This was a hardcore workout especially when it came to abs. That's where my problem area resides. So this was tough.

Angel

W2/D3

Amiee Brown

justise 

Thank you for everything! Love seeing what I’m truly made of 🙏🏾💖😘

Layla

W2/D4

Doubled up today because I fell
Behind last week .. tough but well worth it !

Debra Oh

Renee

Literally obsessed with your workouts! Thank you!🤩🔥❤️

Michaela Daniel

W2/D5

Wow! What a challenge!! 💪🏋️‍♀️😅

Maria

Tanea

W3/D1

Today was a little challenging but I was very excited about the new workouts 🏋️‍♀️🏋️‍♀️. I feel good about completing my workouts…😁😁

Shantelle

Today was intense! But I’m grateful I showed up gave 100% and finished! 😁😛🔥

W1/D5

Community

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