Name: Playbook - Chanel DeLisser - W4/D1
Uploaded: 2024-03-04T18:10:48.847Z
Duration: 60 min
Description: W4/D1

Bella

Vicky Smith

E Bulcis

Ruth

Yasmin

LaTina Lyle

Elizabeth

Alexis

Awesome workout I'm feeling stronger day by day!

Ayana

Latoya Franklin

Got in a workout on my active rest day 🙌🏾

Yasmeen

Like I always say, I really love doing legs/booty! I definitely felt the pump 🤪🔥

Michaela Daniel

Kyla Demas

I forgot to eat today, but got through it on the protein bar lol 😅

Debra Oh

Challenging getting back into workout routine after being under the weather but got it done

DeeDee

Jade

Started on a Tuesday but I will make it through week 4!

Debbie

Maria

Tanea

Able to start when the timer ends now! Proud of myself ✨

Mariela

Made it through! This was a challenging workout

Mecca Scarborough

Let’s go ladies! Week 4 starting off strong with another bomb ass leg day

Mikala

Johenny Then

Nyasia

Cindy

Paola

Todays workout kicked my BUTT ! I did substitute the cable pull through for kettlebell swings . Idk why but I just can’t get the coordination right with the cable pull throughs but overall GREAT WORKOUT

Yvette Harris

Makayla

Kathy Le Maitre

Killer as always🥰🥰 thanks Chanel🫶🏾

Selena Smith

Jasmine

Dionne

Shareasaa

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

W4/D1

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

LaVeta

Amazing but it took me longer to complete. I feel very good thanks😊

W2/D1

Whew! My upper body appreciates this. 💪🏾💪🏾

W2/D2

Diana Dee

I feel great! Haven’t missed a day and I am motivated to keep going !

Lateisha Williams

Loved that and how it can be completed within the hour💦💯

W2/D3

W2/D4

Yolanda

W2/D5

W3/D1

Selfmotivated2bebodied@gmail.com

W3/D2

Joel

Doing supersets for the quads ain't no mf'n joke. But on another note, checking my reflection and telling my bestfriend "ay girl I think my butt gettin big"

Cherrelle

W3/D3

Doing the pull ups with a wide (shoulder) grip is hard AF! I was only able to do 8. Help me Jesus!

It was hard for me today but did complete my workout.

W3/D4

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

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

Brandi

W3/D5

Bendy Valencia

W4/D2

These have been great. I forgot how hard calf raises were

W4/D3

It was kind of a struggle today as I was feeling good but did it though.

Yira

Aterra

W4/D4

W4/D5

Very good my body now used to the workouts😍

It was an amazing workout!! I feel great!

Apryl

W5/D1

I added the jump rope cardio. It was amazing 🔥🔥🔥

Rayvonne

W5/D2

W5/D3

W5/D4

Had to add the folding chair with mine 😅‼️‼️

Frenchyy

Elaysha

W5/D5

Sad it's the last week need a 3.0 ramp it up

Great! I would love to see a variation in the warm ups. I get bored doing the same one x

Kelly

W6/D1

Phew! Almost done w the 6 week challenge!

Ifetayo

Arms are on fire! Great workout! 🔥💪🏾

W6/D2

W6/D3

W6/D4

Can't wait for my next six weeks! Awesome program! Keep making videos!!

Loved the 6 week challenge. I was introduced to new workouts & I feel stronger, look good & feel good.

W4/D1

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