Name: Playbook - Chanel DeLisser - W2/D1
Uploaded: 2023-03-02T20:34:36.732Z
Duration: 60 min
Description: W2/D1

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!

Ayana

I feel good hip thrusting more weight 💪🏾🔥🔥

Teaira

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

Nickayla

Hannah

Chanel

Love these ab workouts…so proud to be lifting heavy!

Mariela Arvizu Malfavon

Yvonne

Ashanti

That felt good after a well rested weekend!

Mikala

Bertina

Tough but great workout. Took me longer than usual but I completed all sets.

Tremely

Good I worked out at the gym I did most of the routine but did some other exercises. Thank you

Tonya

i almost didn’t come. jus finished day 1. i’m proud of myself

Amiee Brown

I was so much stronger this week!! This CAN NOT be the same work out I did last week where my legs where shaking!! This week I was able to do the exercises a lot more steady!! YaY!! Progress!! 💪💪

Maria

Week 2, let’s go!! 🔥 Planning to lift heavier this week to make sure I progressively overload over the course of the program.

Imani

Nisia

Omg, I walked out like a baby deer, learning how to walk. Great workout, lol!

Angel Abrams

Very good! I feel like I’m already seeing results lol

Crystal

Tanea

I enjoyed the low impact workout today💪🏾 Ready to crush tomorrow!

Yasmeen

It was great I went up on my weights since it's a new week.

Christin

Today I really struggled! I had to really push myself and I am glad I did! Great workout!!!

Monique Debardlabon

Terrica

Debbie

Dianja

I see why I got whistled at earlier 😜🔥🔥🔥

Brittany Gray

Kennedy

Wooo! I needed this. Deff boosted my mood and I hip thrusted 100 lbs 🥳

Ashley

Angelo

Shar

You remind me everyday since this challenge started that I was in that gym bs lol. Thank you for the reality check lol. Week 2 ladies let’s get it!!!!!

Brandi

Charmell

Marchel

I can’t figure out if I’m doing the rdls right

India

Chelsea

I’m loving these weekly workout plans. I do notice that I add my own exercises that I normally do to challenge me a little more 🤩🔥

Michaela Daniel

Nyasia

Catherine

Brandy

I wasn’t expecting the same workout plan for week 2, but I’ll definitely be upping my weights to challenge myself more! Great workout! Here’s to week 2! 🥂

Maryjane

Kyla

Welcoming Week 2 With Grace & Confidence 🤍 Day 1 Down, 4 To Go 🫶🏽

Denisa

Shannon

Feels like I got a butt lift lol I feel great

Makayla

Shurida

Week 2!!! Let’s get to it! 💪🏽💪🏽

Marcella

Workout killed me. I forgot to swipe complete. Lol

Jasmine

cynthia

Gigi

MONDAY	
*5 min. dynamic warm up*	
	
GLUTES: 	
Warm up... 2 sets x 15 reps 	
- Banded (kneeling) diagonal glute kicks (R. leg) 
- Banded (kneeling) diagonal glute kicks (L. leg) 
- Banded abdcutor squats (alt. bet. standing and sitting on bench) 	
	
Superset:
- Abductor machine... 3 sets x 15 reps	
- DB sumo squat pulses ... 3 sets x 15 reps	
	
Superset 	
- BB hip thrusts ... 3 sets x 12 reps	
- BB hip thrusts pulses ... 3 sets x 15 reps 	
	
HAMSTRINGS:	
- B-stance smith machine RDL's (R. leg)... 3 sets x 12 reps	
- B-stance smith machine RDL's (L. leg)... 3 sets x 12 - reps	

- Lying hamstring curl machine... 4 sets x 15 reps

ABS:	
... 3 sets x 15 reps 	
- Med ball lying toe taps 	
- Med ball standing oblique crunch (R.side)	
- Med ball standing oblique crunch (L.side)

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

- Get on your hands and knees with a band around your legs above the knee
- Extend one leg behind you as it crosses over your opposite foot
- Left and kick back the straight leg out and away from your kneeling leg

Banded (kneeling) diagonal glute kicks (L. leg)

Banded (kneeling) diagonal glute kicks (R.leg)

- Stand in front of a box with a band around your legs above the knee
- Squat down and sit on the bench
-Spread your knees apart adding tension to the bands
- Reverse the movement and stand up

* Alt. between standing and sitting on bench

Banded abductor squats

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

Abductor machine

- Stand in a wide toed out stance with a dumbbell forward of the body
- Lower into a squat and pulse up and down for time or reps

DB sumo squat pulses

Superset

- 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

BB hip thrusts

- Perform hip thrust pulses at the top of the hip thrust movement

BB hip thrusts pulses

- 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)

B-stance smith machine RDL's

- 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 in a supine position with arms holding a med ball and legs straight up
- Roll your shoulders off the ground and reach the ball to your toes
- Roll back down and repeat

Med ball lying toe taps

- Stand holding a med ball overhead
- Bring the med ball down as you raise your knee to meet the med ball forward of the body
- Extend back to starting position

Med ball standing oblique crunch (R.side)

Med ball standing oblique crunch (L.side)

W2/D1

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! 🤍

Carlea

🚨 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

W1/D4

Sophia Jean-Charles 

Selena Smith

Shay

W1/D5

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

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!🤩🔥❤️

W2/D5

Wow! What a challenge!! 💪🏋️‍♀️😅

W3/D1

I feel the burn! No pain, no gain! 💪🏿🤪

Coursha

I was so shy about doing the box ab workout but I did it overcame the fear and it felt so good! Abs on fire I even did an extra set 😁

W2/D1

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