Name: Playbook - Chanel DeLisser - W2/D1
Uploaded: 2024-03-04T18:10:48.750Z
Duration: 60 min
Description: W2/D1

Ashley

Motivating. I was super sore and the workouts you put together pair so well because it stops those muscles from aching and make other ones sore lol

LaVeta

Amazing but it took me longer to complete. I feel very good thanks😊

Ruth

Angie

Candice L.

Bella

Melody

Died and came back but I’m feeling stronger. Day 1 was a hot mess

Nysha

Mwange

Elizabeth

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

Hannah

Chanel

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

Mariela

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

Terrica

Debbie

Dianja

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

Britt

Kennedy

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

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

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

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

Renata

Keke

Andraya

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

Carolin

Tammy

BODY GOALS 2.0 CHALLENGE INTRO - STARTS MARCH 6th

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

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

Carlea

🚨 HOW TO CORRECTLY TAKE BEFORE & AFTER PHOTOS

Great workout. Gave me the challenge I needed after coming off of a break. Can’t wait to see where I am week 6.

Tiffanie W.

Gonna feel that Tom but in a good way lolol 🍑🍑

Naadu ago

W1/D1

Great upper body. Got a good sweat in. 💪🏾💪🏾

Olivia

W1/D2

Jazlyn

It was great not too bad! But I definitely felt the burn

Nandi

W1/D3

Great workout. My lower body is still on fire from last workout. Was greatfull for this upper body workout. Round 2 looking better

E Bulcis

W1/D4

Jazie

Nothing short of amazing, you allowed me to see what my body can do & im forever grateful. Thank you 🫶🏿 & Congratulations, this program is amazing🥳

Gorgeous

W1/D5

Whew! My upper body appreciates this. 💪🏾💪🏾

W2/D1

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