Name: Playbook - Chanel DeLisser - W3/D5
Uploaded: 2024-03-04T18:10:48.835Z
Duration: 60 min
Description: W3/D5

Lateisha Williams

Amazing, my body getting used to the exercise. Thank you 😊

Ruth

This one was a killer. I died about 5 times. Chanel girl you are the freaking G.O.A.T

Brandi

E Bulcis

Brittany

Trish

Alexis

Shonda

Latoya Franklin

Kyla Demas

Took me 90 minutes but i finished🔥😘🔥

Tremely

Kidist

This workout today was tough but 🔥. It felt good to push myself though. Let’s get it!

Coursha

Nisia

Michaela Daniel

Paola

Maryjane

Today took me way longer than expected but I made it through 😅👏🏽

Imani

Melody

Mariela

Week 3 complete!! Seeing the changes and def feeling the intensity!!

Andrea

Kennedy

Ended on Saturday because Wednesday got in my…. But I got it DONE!!!

Charmell

Girl better WORK!!! Don’t play w/ it!!!! 🤩🤪🤩🤪

Maria

My glutes and quads were definitely tieeeed but great work out.  It was my first time using the hypertension machine and it was very intimidating, had to figure out how to adjust it but I did. And it was also kind of scary with the weight but I did it and for that I am proud… though I probably looked crazy.

Aryielle

half way mark!!!! so proud of myself 🥳🤭🥰

It was tough but I got through it…I can’t believe it’s been three weeks already!!! I am so proud of myself for making it this far 😊😊😊

Lynndrell

Cindy

I waddled out of the gym lol my legs are definitely feeling it!

Shannon

Mariah

Early morning workout 🏋️‍♀️ was everything!! Ending my week feeling amazing! Lower body I’m here for it 😉 Trust The Process

#cocofitnessbodygoalchallenge 2.0

Lorna

Jasmine

Dionne

Debbie

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 
- Abductor machine... 3 sets x 15 reps		
- DB sumo squat pulses ... 3 sets x 15 reps		
		
Superset		
- BB hip thrusts ... 3 sets x 15 reps		
- Glute focused DB hyperextension ... 3 sets x 12 reps 		
		
HAMSTRINGS: 		
- Smith machine sumo deadlift ... 4 sets x 15 reps 		
- Smith machine alt. reverse lunge ... 4 sets x 12 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

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)

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

Abductor machine

- 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

- 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

BB hip thrusts

- Start in the prone position with weights held to your chest 
- You want to internally rotate your shoulders and deliberately round your upper back (You want to make sure the majority of the tension is in your glutes on the contraction)
- As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings
- Pause for a second at the bottom, and initiate the movement by contracting your glutes as hard as possible, then raise back up to the starting position (Try to imagine initiating the movement by squeezing your butt cheeks together)
- Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement

Glute focused DB hyperextension

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Smith machine sumo deadlift

- With the bar 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

Smith machine alt. reverse lunge

- 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

Renata

Keke

Andraya

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

Carolin

Mwange

Tammy

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

Yvonne

🚨 HOW TO CORRECTLY TAKE BEFORE & AFTER PHOTOS

Great workout. Gave me the challenge I needed after coming off of a break. Can’t wait to see where I am week 6.

Ashley

Tiffanie W.

Gonna feel that Tom but in a good way lolol 🍑🍑

Naadu ago

W1/D1

Great upper body. Got a good sweat in. 💪🏾💪🏾

Olivia

W1/D2

Jazlyn

It was great not too bad! But I definitely felt the burn

Nandi

W1/D3

Great workout. My lower body is still on fire from last workout. Was greatfull for this upper body workout. Round 2 looking better

W1/D4

Jazie

Nothing short of amazing, you allowed me to see what my body can do & im forever grateful. Thank you 🫶🏿 & Congratulations, this program is amazing🥳

Gorgeous

W1/D5

Motivating. I was super sore and the workouts you put together pair so well because it stops those muscles from aching and make other ones sore lol

W3/D5

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