Name: Playbook - Chanel DeLisser - W3/D5
Uploaded: 2024-03-04T18:10:49.556Z
Duration: 50 min
Description: W3/D5

Elizabeth

Tricia

Whitney

Johnnie

Lets get it! Done! 💦🔥💪🏽🔥💪🏽

Aubani

Lisa

Next week please! 💪🏽😂👏🏽👏🏽👏🏽

kristen

Aqeela

Asia

Monique

Pushing through shows stamina and  strength!! I’m getting it 💪🏾

Tannielle

Belle

Can’t believe how hard this is after years of working out. Grateful to persevere. I’m moving through depression. If I can to do it any one can. Blissings everyone 💫

Layla

Starting to increase the weights. Feeling stronger 💪

DeeDee

😅🤸🏾‍♀️Great workout! Wk 3 Day 5 ✅

Anais

Kameesha

It was good I modified the plank jumping jacks. Them side to side hip planks a killer I could only do 30 and that’s stopping several times after 5 The last 15 I did another tip of abdominal exercise

Tonya

My glutes were dying at the hip thrusts and pulses! 🥵

Marisha

Yasmeen

Week 3 was fireeee👏🏾👏🏾👏🏾 sweating my butt off tonight 🔥

Karima

Alexandria

Desiree

Jill

Chika

Halfway thru the challenge I feel amazing and stronger 😎😎

Sianadeye

Half way mark! We made itttttt
Let’s gooooooo!! 👏🏽💪🏽🏋🏽‍♀️

Ashley

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 abductor squats (alt. bet. standing and sitting on bench) 		
		
Superset 
- Seated banded abduction... 3 sets x 20 reps	
- DB sumo squat pulses ... 3 sets x 15 reps		
		
Superset 		
- DB banded hip thrusts ... 3 sets x 15 reps 	
- DB banded hip thrusts pulses ... 3 sets x 15 reps 		
HAMSTRINGS:		
- DB alt. reverse pulse lunges ... 4 sets x 12 reps 		
- DB sumo deadlift... 4 sets x 15 reps 		
		
- DB RDL's... 3 sets x 15 reps 		
		
ABS:		
... 3 sets x 15 reps 		
- DB overhead scissor kicks 		
- Forearm plank hip taps 		
- Plank jacks

- 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)

- 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 band
- Ensure your movement against the resistance is smooth and controlled

Seated banded abduction

- 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

- 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

- Keep your chest up and hold dumbbells by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Pulse 2x
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

DB alt. reverse pulse lunges

- 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

- 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 on your back, holding a single dumbbell overhead in your hands 
- Lift your shoulders blades and legs off the floor slightly, bracing your core muscles 
- Alternate lifting one leg and lowering the other for several repetitions

DB overhead scissor kicks

- Start in a forearm plank position
- Drop the hips back and forth, tapping the floor on each side

Forearm plank hip taps

- Start in a forearm plank, elbows under shoulders and hands out front 
- Keeping your core tight and back in a straight line from head to heel
- Jack your feet out and in for time or reps

Plank jacks

W3/D5

You are making me happy thank God for you

Renata

Pamela

Clear and easy to follow instructions ☺️

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!! 💪🏾

W3/D5

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