Name: Playbook - Chanel DeLisser - W3/D1
Uploaded: 2023-03-02T21:00:09.608Z
Duration: 60 min
Description: W3/D1

Wow! What a challenge!! 💪🏋️‍♀️😅

Maria

Nisia

Tanea

Kayla Price

Imani

I started taking my nutrition more seriously last week and I have so much more energy when working out. Can’t wait to see my final results, already feeling the difference!

Hannah

Mackenzie

Angie

Great way to start the workout week. I swear my bum grew🤣🤣

Charchar

Mecca Scarborough

I feel myself getting stronger, I almost didn’t come to the gym today because I had such a bad day at my job…I’m glad I pushed myself to workout because I’m not a quitter 💪💪

Lynndrell

I already know my a$$ is about to be on fire!!! I do wish the ab part was a little longer though

Natacha

Diamond Marie

Damn Chanel you tried to kill us today😂🫶🏾

Selena Smith

Today was awesome! Everything is on 🔥🔥🔥⚡️

Destinee

My form was wonky today smh. Didn’t get much of a burn BUT I know better for next time!  💯

Alondra

Cindy

Money Melanson

Aryielle

When we press play let the workout play all the way through as if its in real time. Having to press play, and complete and swipe to the next workout is too much stop and go

Kiara

Amiee Brown

Paola

Awesome workout. Week 3 let’s get it!! 💪🏼

Kathy Le Maitre

Kyla

Today was a tough day but I got through it. Legs feel like noodles

Shurida

Well… that was different. 😅💪🏾😮‍💨

Armanni

Charmell

Andrea

Kidist

Dionne

Longest workout yet because I was setting up the equipment and doing practice rounds to make sure I was doing it right. Was a real burner !

Debbie

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)  	
	
- Cable foot elevated diagonal glute kick backs (R. leg) ... 3 sets x 15 reps 	
- Cable foot elevated diagonal glute kick backs (L. leg) ... 3 sets x 15 reps 	
	
Superset 	
- Smith machine glute bridge... 3 sets x 15 reps
- DB frog pumps ... 3 sets x 15 reps 	
	
HAMSTRINGS:	
Superset 
- Cable pull through... 3 sets x 15 reps 	
- DB sumo deadlift... 3 sets x 15 reps 	
	
- Lying hamstring curl machine... 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

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)

- 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

- Using a ankle attachment use a low cable pull and perform leg kickbacks with your foot behind in a diagonal fashion

Cable foot elevated diagonal glute cable kicks (R.leg)

Cable foot elevated diagonal glute cable kicks (L.leg)

Cable foot elevated diagonal glute cable kicks

- 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

Smith machine glute bridge

- Lying down with the soles of your feet together and knees outward
- Hold a dumbbell at the hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

DB frog pumps

Superset

- 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

- 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

- 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

- 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

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

Mariela Arvizu Malfavon

W1/D4

Sophia Jean-Charles 

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

W2/D2

This was a hardcore workout especially when it came to abs. That's where my problem area resides. So this was tough.

Dianja

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!🤩🔥❤️

Michaela Daniel

W2/D5

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

Shantelle

Today was intense! But I’m grateful I showed up gave 100% and finished! 😁😛🔥

W3/D1

Community

More workouts from Chanel DeLisser