Name: Playbook - Chanel DeLisser - W2/D5
Uploaded: 2023-03-02T20:42:40.686Z
Duration: 60 min
Description: W2/D5

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

Whitney

Dianja

Maryjane

This last day nearly wiped me out! But it hurts so good!!

Andrea

Nyasia

Week 2 Day 5 !!! 2 weeks down, 4 more to go 💗💪🏾

Myriam

Debbie

Angelo

Mariela Arvizu Malfavon

Passion

Nisia

Killed it!! U Better WORK!! Wow!! This work out was intense!! I feel so killer getting it done!! 💯💯

Maria

Hannah

It was great, I feel my form is getting better. Today was a good day!!

Lynndrell

End of week 2!!!!! I made it 😫🦾☺️

Shantelle

Destinee

Honestly it was rough I’m normally really excited for legs but today was uhhh interesting it took some inner strength for-sure!

Cindy

Charmell

Kijana Anderson

Jasmine

Dezirae

Naadu ago

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

W2/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! 🤍

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

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

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

Wow! What a challenge!! 💪🏋️‍♀️😅

Tanea

W3/D1

Can’t feel my shoulders or arms but it’s cool 💪🏾😰

Angie

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

W2/D5

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