Name: Playbook - Chanel DeLisser - W6/D1
Uploaded: 2024-03-04T18:10:49.624Z
Duration: 45 min
Description: W6/D1

Tricia

Aubani

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

Lisa

kristen

Might have to start getting heavier weights 😏 #feelingstronger

Lehua

I thought I had these workouts down packed, still working up a sweat 😅

Belle

Layla

McKenna

Kennedy Hines

Today’s work felt so good! We getting stronger over here 💪🏾

Yasmeen

NyBria

Marisha

Tiffany

Andrea

Jill

Great way to start the final week!! I’m feeling pumped! Let’s Get It 🏋️‍♀️

Lorna

Sianadeye

MONDAY	
*5 min. dynamic warm up*	
	
GLUTES: 	
Warm up... 2 sets x 15 reps 	
- Seated banded abduction 	
- Banded fire hydrant (R. leg) 	
- Bnded fire hydrant (L. leg)	
	
- SL DB hip thrusts (R. leg) ... 3 sets x 15 reps 	
- SL DB hip thrusts (L. leg)... 3 sets x 15 reps 	
	
Superset 	
- DB sumo squat pulses ... 3 sets x 15 reps 	
- DB alternating side lunge...  3 sets x 20 reps 	
	
HAMSTRINGS:	
- DB supported (hold surface) single leg RDL (R. leg)  ... 3 sets x 12 reps 	
- DB supported (hold surface) single leg RDL (L. leg)  ... 3 sets x 12 reps 	
	
- DB RDL's ... 4 sets x 15 reps	
	
ABS:	
... 3 sets x 15 reps 	
- V-sit bent knee DB punches (use light weights) 
- Prone plank V ups 	
- Reverse crunches

- 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

- 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

- Place your upper back on a bench, hold a single dumbbell at the hips
- Raise one leg up off the ground
- Push through your grounded heel, raising your hips 
- Pause and squeeze your glutes at the top

SL DB hip thrusts (R. leg)

SL DB hip thrusts (L. leg)

SL DB Hip Thrusts

- 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

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position and repeat to the opposite side

DB alt. side lunge

Superset

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you (hold machine for support)
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glute and hamstring

DB supported (hold surface) single leg RDL (R. leg)

DB supported (hold surface) single leg RDL (L. leg)

DB supported single leg RDL's

- 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

- Start in a bent knee V-sit position, a light dumbbell in each hand
- Alternately punch the dumbbells forward toward the outside of the opposite knee

V-sit bent knee DB punches (use light weights)

- Start in a forearm plank position
- Pike your hips upward
- Lower with control to starting position

Prone plank V ups

- 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

W6/D1

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 🏋🏽‍♀️✨

Shateira

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

Feeling amazing! Great way to start my day!

W4/D5

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

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.  😁💪🏼

W6/D1

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