Name: Playbook - Chanel DeLisser - W3/D1
Uploaded: 2024-03-04T18:10:49.499Z
Duration: 45 min
Description: W3/D1

The SL DB hip thrusts really tried to play me. But only the radio could play me. Lol

Jokes aside, I love how challenging these workouts are and I’m learning how to push beyond my perceived “limits” with each workout.

rita

Elizabeth

I was able to find time to  workout while on a work trip. I'm so proud of myself!

Tricia

Mary

Whitney

Girl!!! 13 pounds down. Second time around in this program!!!🔥🔥😌👌

Arnell

Lisa

I up’d the weights, that’s all I gotta say lol 🥵👏🏽💪🏽

kristen

Workout Complete! 💦💦💪🏽🔥🔥

Aubani

NyBria

This really took some work! Week 3 let's go...

Kasi

Roya

Wanda Haynes

Loved this workout!! I'm getting stronger!

Monique

Bria

Omg got my butt kicked!!! Loved this workout!!

Debra

This was so hard but I made it through! Thank you God 👏🏾

Niah

Brianna

Nadine

This one was tough but goodddd!! Girl these home workouts are it💪🏾💪🏾💪🏾 💗

Myriam

Ameena

Challenging 😥 I made it though!! The hip thrust was something else 🏋🏾🔥

Thee most challenging workouts yet! Wouldn’t expect anything less 😁

Belle

McKenna

Demi

Whew! Late start, but I finished Wk3 Day 1 ✅ back at it early tomorrow 💪🏾🤸🏾‍♀️

Anais

Week 3👏🏾👏🏾 let’s get it! I upped my band resistance and it was no joke 😳

Karima

Kennedy Hines

A late start but I got it done ✅ I’m feeling tired but proud of myself all at the same time. Trust the process 😉

Lorna

I love how great I’m feeling with & after these workouts, physically, emotionally and mentally!

Marisha

Jill

The back of my legs up to the middle part of my butt is on fire

Tiffany

Getting easier to get through the workout but still challenging

DeeDee

Yasmeen

I’m dead, but soo alive all at the same time! 🤣❤️ that one was hard!

Jackie

My form is getting better each week 👏🏽 great burn! 🔥

Ashley

It was challenging I felt like giving up but I persevered

Tonya

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 straight leg kickback (R. leg)  	
- Banded straight leg kickback (L. leg)  	
	
Superset 
- Banded DB alt. side step squats (stay low) ... 3 sets x 15 reps 	
- DB banded hip thrust pulses ... 3 sets x 20 reps 	
- SL DB hip thrusts (R. leg)... 3 sets x 15 reps 	
- SL DB hip thrusts (L. leg)... 3 sets x 15 reps 	
	
HAMSTRINGS:	
- DB supported (hold chair) single leg RDL (R. leg)  ... 3 sets x 15 reps 	
- DB supported (hold chair) single leg RDL (L. leg)  ... 3 sets x 15 reps 	
	
- DB sumo deadlift... 4 sets x 15 reps 	
	
ABS:	
... 3 sets x 15 reps 	
- DB standing toe tap crunch (R. leg) 	
- DB standing toe tap crunch (L. leg) 	
- DB full toe taps

- 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)

- 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)

Glute Activation Warm Up

-Stand with a band around your legs above the knee and a dumbbell in each hand at your shoulders
-Lower into a squat and perform side steps side to side 
*Stay low

Banded DB alt. side-step squats (stay low)

- 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

- Place your upper back on a bench, hold a single dumbbell at the hips
- Raise one leg up off the ground
- Push through your grounded heel, raising your hips 
- Pause and squeeze your glutes at the top

SL DB hip thrusts (R. leg)

SL DB hip thrusts (L. leg)

SL DB hip thrusts

- 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 a chair) single leg RDL (R. leg)

DB supported (hold a chair) single leg RDL (L. leg)

DB supported single leg RDL

- 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

- Hold a single dumbbell at the shoulder
- Kick the opposite leg straight forward off the body as you press the dumbbell forward toward your foot

DB standing toe tap crunch (R. leg)

DB standing toe tap crunch (L. leg)

- 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

W3/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)

Jererica

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

Khadija

W1/D1

Sheena

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

Angelica

Cardio is not my thing but this was awesome!

Carissa

W1/D2

Jazmean❤️

W1/D3

💪🏼💪🏼💪🏼💪🏼😅😅😅

W1/D4

Melissa

W1/D5

W2/D1

Kholie

Angie

W2/D2

I feel amazing! So proud of myself today!

W2/D3

Feel the burn baby! Excited to see results in burning 450calories easy

Melinda

W2/D4

A little challenging but great workout 🏋🏽‍♀️✨

Shateira

W2/D5

These workouts have been giving me the business. 🤝

Arms are on fire! Great workout! 🔥🔥💪🏾

Had a long day so this workout is a great way to finish my day!

W3/D2

Precious

W3/D3

W3/D4

W3/D5

I feel amazing. Deadlifts used to hurt my back but the more I do these the more I learn abt proper form and how to execute them.

After being sick, I'm happy to be back at it again!!!

W4/D1

Great workout! Arms on fire! 🔥💪🏾

W4/D2

Tough workout but was able to push through! 💪🏾🔥

Yes, I feel great after this workout! 💪🏽💪🏽🔥🔥

W4/D3

W4/D4

Feeling amazing! Great way to start my day!

W4/D5

W5/D1

I feel so great and ready to start my day!!!

Rhonda

W5/D2

Legs on fire but in a good way! 🥵🔥🔥💪🏽

I feel thissssssss one❤️‍🔥❤️‍🔥❤️‍🔥

W5/D3

I’m loving this ishhhh❤️‍🔥❤️‍🔥👏🏽👏🏽👏🏽

W5/D4

Whew! Lets get it! Done! 💪🏽💦🔥💪🏽

W5/D5

I’m finally getting the hang of the SL hip thrust!! Can we say stronger 💪🏽

W6/D1

Yessss finally got my time down!!!🥹🥹🥹

W6/D2

I feel amazing! Great way to start my day!!!

W6/D3

This was a good one! 💪🏽🔥💪🏽🔥

on my birthday, still getting it in❤️‍🔥

W6/D4

I feel great! So happy I finally finished this!!!

Great way to end the program! Definitely feel myself getting stronger! 💪🏾🔥

Wow! Completed the 6 week challenge today and feeling so much stronger and can see and feel a noticeable difference in my body.
I was able to consistently increase weight, reps and rounds to ensure a challenge with every workout. Love how the workouts are set up to cater to individual needs. Looking forward to starting my next challenge.  😁💪🏼

W3/D1

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