Name: Playbook - Chanel DeLisser - W4/D5
Uploaded: 2024-03-04T18:10:49.592Z
Duration: 50 min
Description: W4/D5

Feeling amazing! Great way to start my day!

Tricia

Shateira

Aubani

Did some extra reps feeling good this Good saturday 💪🏽💪🏽❤️‍🔥

kristen

McKenna

Belle

Kennedy Hines

Never underestimate a home workout! Got my rear end handed to me tonight 💀😩

Yasmeen

👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾 loved this!

Karima

Crushed it and even extra cardio💪🏽💪🏽💪🏽

Sianadeye

Week 4 done! 🔥🔥 A little sore but feeling amazing! 💪🏽

Jill

This was a good week!!! Thank you for this workout!!! 🍑🦵🏾🥵

Tiffany

Alexandria

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

W4/D5

You are making me happy thank God for you

Renata

Pamela

Clear and easy to follow instructions ☺️

Aqeela

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

It was rough I haven’t worked out with you in a year since I did the challenge last March. I made it through day one
Thank you

Tonya

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

W1/D1

Sheena

Amazing workout! The toe touches at the end took me outttt!! But I’m a great way!! 💪🏾

Angelica

Cardio is not my thing but this was awesome!

Carissa

W1/D2

Thank you I got through 2 at home workout and 1 day at gym
Thank you 😊

Jazmean❤️

W1/D3

💪🏼💪🏼💪🏼💪🏼😅😅😅

Elizabeth

W1/D4

Melissa

W1/D5

Ashley

W2/D1

Kholie

Angie

W2/D2

rita

I feel amazing! So proud of myself today!

W2/D3

Feel the burn baby! Excited to see results in burning 450calories easy

Melinda

W2/D4

A little challenging but great workout 🏋🏽‍♀️✨

W2/D5

The SL DB hip thrusts really tried to play me. But only the radio could play me. Lol

Jokes aside, I love how challenging these workouts are and I’m learning how to push beyond my perceived “limits” with each workout.

I was able to find time to  workout while on a work trip. I'm so proud of myself!

W3/D1

These workouts have been giving me the business. 🤝

Arms are on fire! Great workout! 🔥🔥💪🏾

Had a long day so this workout is a great way to finish my day!

W3/D2

Precious

W3/D3

W3/D4

Whitney

W3/D5

I feel amazing. Deadlifts used to hurt my back but the more I do these the more I learn abt proper form and how to execute them.

After being sick, I'm happy to be back at it again!!!

W4/D1

Great workout! Arms on fire! 🔥💪🏾

W4/D2

Tough workout but was able to push through! 💪🏾🔥

Yes, I feel great after this workout! 💪🏽💪🏽🔥🔥

W4/D3

W4/D4

W5/D1

I feel so great and ready to start my day!!!

Rhonda

W5/D2

Legs on fire but in a good way! 🥵🔥🔥💪🏽

I feel thissssssss one❤️‍🔥❤️‍🔥❤️‍🔥

W5/D3

I’m loving this ishhhh❤️‍🔥❤️‍🔥👏🏽👏🏽👏🏽

W5/D4

Whew! Lets get it! Done! 💪🏽💦🔥💪🏽

W5/D5

I’m finally getting the hang of the SL hip thrust!! Can we say stronger 💪🏽

Lisa

W6/D1

Yessss finally got my time down!!!🥹🥹🥹

W6/D2

I feel amazing! Great way to start my day!!!

W6/D3

This was a good one! 💪🏽🔥💪🏽🔥

on my birthday, still getting it in❤️‍🔥

W6/D4

I feel great! So happy I finally finished this!!!

Great way to end the program! Definitely feel myself getting stronger! 💪🏾🔥

Wow! Completed the 6 week challenge today and feeling so much stronger and can see and feel a noticeable difference in my body.
I was able to consistently increase weight, reps and rounds to ensure a challenge with every workout. Love how the workouts are set up to cater to individual needs. Looking forward to starting my next challenge.  😁💪🏼

W4/D5

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