Name: Playbook - Chanel DeLisser - W2/D1
Uploaded: 2024-03-04T18:10:49.457Z
Duration: 45 min
Description: W2/D1

Elizabeth

Tricia

Ashley

Week 2 is getting easier. Really sweating love it!

Shateira

The last ab exercise was not beginner friendly. Everything else was great!

Nena Hollis

Diamond

McKenna

Anna

Jamia

DanielaEscobar

It was amazing it’s starting to get better & better i can’t wait to start doing the gym workouts. That’s gonna be the fun part when I get there.

Britney

Week 2 day 1 letsssssss gooooooo!👏🏽✨

kristen

Shamika

This was a great workout! I feel myself getting stronger each week.

Patrice

great workout! your workouts have made me a much stronger runner. keep up the good work ☺️

Monica Pena

Whew💦💦💦buns in the oven💪🏽💪🏽💪🏽🍔🍔🍔🍔

Bria

JaQuonda

Back on the saddle! Fell off last week, but I’m backkkk and going strong💪🏽🤗🤗

I’ll be doing week 2 in the am and week 3 in the pm.

Week 3 leggo ladies💪🏽🔥🙌🏾

Johnnie

Had to spin the block since I missed Monday! Worth it 👏🏾

Karima

Felicia

Oh my…I did that. Bootay is on🔥🔥🔥 and so are my abs! Thank for another bomb workout Chanel.❤️

Wanda Haynes

Austin

Ameena

Kira

Tannielle

This was a good one👍🏾I’m glad I had some dumbbells at home(I normally do the gym one💁🏾‍♀️) But week 2 Day1 let’s gooo💪🏾😅

Jererica

Definitely contemplating life right now haha 🤣💀💪🏽

Jonte

Missed week 2 day 1 yesterday, just completed it! Will catch up!

Debra

I’m normally quad dominant but I really felt mostly my glutes today!!!

Kendra Thomas

I miss Monday workout. So I have to work out for Monday and Tuesday. Wk2 day 1 and 2 done 😥 😅😅 it’s was a biggest challenge for me

I missed working out on Monday so I made Tuesday day 1 and will end on Saturday. So far so good. I Feel much better this week and the exercises are becoming a little easier to get through.

Sharonda

Marisha

Tiffany

Angelica

We 2 day 1, let's go..I made it guys and I can feel the 🔥🔥🔥

Samuda

Brianna

Late night but I got it done! Definitely feel the burn

Tiffani

Kennedy Hines

Kamara

Amber

Winnie

justise 

Niah

Great like WK1/D1 challenged myself and went up in weight!!!

Laura

Another amazing workout to start the week 💪🏾

Mariah

Loved it! This week my form has improved so much.

Belle

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) 	
	
- DB 2-count pulse lunge w/ kickback (R. leg)... 3 sets x 12 reps	
- DB 2-count pulse lunge w/ kickback (L. leg)... 3 sets x 12 reps	
	
Superset 
- DB banded hip thrusts ... 3 sets x 15 reps	
- DB banded hip thrusts pulses ... 3 sets x 15 reps 	
HAMSTRINGS:	
Superset 
- DB RDL's ... 3 sets x 15 reps 	
- DB sumo deadlift ... 3 sets x 12 reps 	
	
- DB supported (hold surface) single leg RDL (R. leg)  ... 4 sets x 10 reps 	
- DB supported (hold surface) single leg RDL (L. leg)  ... 4 sets x 10 reps 	
	
ABS:	
... 3 sets x 15 reps 	
- Alt. straight leg bicycle crunches 	
- DB full toe taps 	
- DB chest press w/ leg raise

- 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

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees and pulse 2x 
- Extend both legs
- Kick your back leg up behind you, engaging your glutes

DB 2-count pulse lunge w kickback (R. leg)

DB 2-count pulse lunge w kickback (L. leg)

DB 2-count pulse lunge w kickback

- With a band around your legs above the knee and a dumbbell held in your lap perform banded hip thrusts.

DB banded hip thrusts

- Place a band m just above the knees
- Place your upper back on a bench, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Pulse

DB banded hip thrusts pulses

Superset

- 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

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you (hold machine for support)
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glute and hamstring

DB supported (hold machine) single leg RDL (R. leg)

DB supported (hold machine) single leg RDL (L. leg)

DB supported (hold machine) single leg RDL

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

Alt. straight leg bicycle crunches

- Lying on the ground with both your legs and arms extended upward
- Crunch up, reaching the dumbbells toward your toes
- Lower with control

DB full toe taps

- Begin by lying supine on the floor with dumbbells above your chest and legs extended upward
- Lower dumbbells to until the back of your arms touch the floor, while lowering your legs toward the ground
- Press dumbbells back up over your chest as you raise your legs back up

DB chest press w leg raise

W2/D1

You are making me happy thank God for you

Renata

Pamela

Clear and easy to follow instructions ☺️

Aqeela

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

Nisia

It was great,I’m feeling good(keeping my mind right, so I could stay consistent)

Great, can’t wait to get started on this new journey.

BODY GOALS 2.0 CHALLENGE INTRO - STARTS MARCH 6th

🚨 HOW TO CORRECTLY TAKE BEFORE & AFTER PHOTOS

Amazing ! Good sweat sesh and muscle workout !

Lysandra  Tefinkjian 

Easy moves, BUT if your using heavy enough weight and do mind body connection going slowly, great workout! With a Great sweat going on. If your saying this is an easy workout your doing something wrong. Thanks CoCo. Be back for day 2. 😘

Sarah Ann

Khadija

W1/D1

Sheena

Amazing workout! The toe touches at the end took me outttt!! But I’m a great way!! 💪🏾

W2/D1

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