Name: Playbook - Chanel DeLisser - W5/D5
Uploaded: 2024-03-04T18:10:48.898Z
Duration: 60 min
Description: W5/D5

Had to add the folding chair with mine 😅‼️‼️

Frenchyy

Elaysha

Yasmin

Kurkessa Springs

Tremely

My legs and glutes are feeling strong and I love it!

Ayana

It was hard today! But that’s how I like my week to end 💪🏽

Mariela

Tonya

I couldn’t do the abs today but I did everything else and I’m proud cuz I barely made it!

Debbie

Week 5 complete! I can’t believe we’re on the last week

Mecca Scarborough

Oh lord help me 😂 I got through it! So proud of all of us that didn’t cheat lol did every exercise, every rep, every set 👏🏾 don’t cheat yourself! We got this 😍😍 one more week 🥳🥳🥳

Layla

I really didn’t feel like working out today or yesterday but after pushing through today, I feel empowered and recharged. This was so invigorating.

Coursha

Tanea

Maria

Loved it! I’m sweating and my abs are so sore! 😩🥵🙌🏽🔥

Destinee

Happy Friday ! Great way to end the week. One more week to go 🔥🎉🏃🏾‍♀️🏋🏾‍♀️🤸🏾‍♀️

Aryielle

Cindy

Armanni

Nice way to end the week 😍 my core is on fire

Selena Smith

Kennedy

Jasmine

Dionne

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 fire hydrant (R. leg) 		
- Banded fire hydrant (L. leg)		
		
Superset 
- Abductor machine... 3 sets x 20 reps		
- KB swings ... 3 sets x 15 reps		
		
- Cable foot elevated lateral kicks (R. leg) ... 3 sets x 15 reps		
- Cable foot elevated lateral kicks (L. leg) ... 3 sets x 15 reps 		
		
HAMSTRINGS:		
- Smith machine sumo deadlift ... 4 sets x 15 reps 		
- Smith machine alt. reverse lunge ... 4 sets x 12 reps 		
		
- Cable sumo stance RDL's... 3 sets x 15 reps 		
ABS:		
... 3 sets x 15 reps 		
- DB chest press w/ leg raise		
- DB full toe taps		
- Reverse crunches

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)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded fire hydrants (R. leg)

Banded fire hydrant (L. leg)

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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Superset

- 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

- 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

- Begin with the cable handle forward of the hips and feet in a wide toed out stance
- Press your hips back and lower down 
- Lift back up to standing and press hips forward

Cable sumo stance RDL's

- Begin by lying supine on the floor with dumbbells above your chest and legs extended upward
- Lower dumbbells to until the back of your arms touch the floor, while lowering your legs toward the ground
- Press dumbbells back up over your chest as you raise your legs back up

DB chest press w leg raise

- 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

- Place your arms extended by your sides 
- Roll your legs inward toward your chest
- At the top raise your hips off the ground

Reverse crunches

W5/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😊

Ruth

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

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

LaTina Lyle

W4/D5

Very good my body now used to the workouts😍

It was an amazing workout!! I feel great!

Apryl

Elizabeth

W5/D1

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

Rayvonne

W5/D2

W5/D3

Alexis

W5/D4

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.

W5/D5

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