Name: Playbook - Chanel DeLisser - W4/D5
Uploaded: 2024-03-04T18:10:48.871Z
Duration: 60 min
Description: W4/D5

Lateisha Williams

Ruth

LaTina Lyle

Elizabeth

I tried really hard today the best I could tomorrow I’ll be stronger

Brandy

Judy

Kyla Demas

Had to spin the block and make up a day ☺️

Selena Smith

Ayana

Fell behind a few days but it feels good to get back to it!

Hannah

Shonda

My strength & mobility have significantly improved

Tremely

Ashanti

Charmell

Melody

Great workout! I can’t believe we’re already going on Week 5!

Mecca Scarborough

Jade

🦵🏽🔥
The strongest my legs have ever been, thank you!

Mariela

Debbie

The pump goes dumb 🔥👏🏾👏🏾👏🏾

Kennedy

Another work out completed!!! Wk four, done!!! Tough work out!! Phew!!! Wipe that sweat off ma brow!! 😅😅🤪

Maria

Aryielle

So I finished my workout earlier today & forgot to hit the complete button🤦🏾‍♀️. Day 5 completed!!

Tanea

Today was hard but I made it through….💪💪. I’m just tired from the work week but I got my workouts in!!!

Lynndrell

Today was AMAZING! I’m dripping! 🥵🍑🔥🔥

Destinee

Cindy

Paola

Makayla

A great way to end my week!! I’m exhausted but I feel accomplished all at the same time! Loving every bit of my journey! Trust the process 😉

Lorna

Armanni

Jasmine

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

W4/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

E Bulcis

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 !

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

Dionne

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

Bella

Vicky Smith

W4/D1

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

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

Yasmin

Alexis

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/D5

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