Name: Playbook - Chanel DeLisser - Plump your glutes #1 🍑
Uploaded: 2024-03-04T18:10:48.582Z
Duration: 20 min
Description: Plump your glutes #1 🍑

Fire is all I have to say 👏🏽👏🏽

Rodneisha

It was hard since I’m a beginner but I did it. Started off with only 10lbs but each day I will move the weights higher.

Devenie

A little difficult without the ankle cuffs gotta get some!!

Whitney

First of all. Imagine my reaction when I realized I had to do this whole thing 3 more times after the first cycle 🥲 no pain no gain

Blue

Ashley

Geovonna

kristen

Zoë

This was it for me 🤣 went as hard as I could.

Charliah

Judie

Kaye

Sandra Gomez

Cindy

Very simple, but effective workout! This is my new favorite glute workout now💪🏿

Martha

Christine

So intense I’m still shaking it’s been 5 mins after I finished 🤣

It’s very challenging but worth it! Gets harder the more weight u put

Lisa Videira

Keisha

Legs still shaking 🤗 can’t stop looking at myself in the mirror 🤭 Chanel working wonders on my confidence

Kristen

kerrell

That was really painful 😫😭but I really enjoyed it,I told myself if you can do it then I also can do it❤️I’m loving this app honestly!!

Giina

Iszzy

Easy and quite sweating but feeling pumped up!

Bella

I absolutely loved this simple yet effective glute pump workout 🔥

Gloria

Tash

India

Mitchell

ingrid

Makayla

4 sets each (30 sec ON / 15 sec OFF)

Exercises: 
- Standing lateral cable kicks (right leg)
- Standing lateral cable kicks (left leg)
- Diagonal glute cable kickback (right leg)
- Diagonal glute cable kickback (left leg)
- Cable straight leg standing kickbacks (right leg)
- Cable straight leg standing kickbacks (left leg)

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Equipment: 
- cable column machine 

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In sequential order, do each exercise for specified duration, followed by specified rest time. 
__________________________________________

After completing a full round of the exercises listed, repeat sequence from the top.
__________________________________________

EXAMPLE: 
* Do 30 secs of exercise #1  —> then rest 15 secs
* Do 30 secs of exercise #2 —> then rest 15 secs
* Do 30 secs of exercise #3 —> then rest 15 secs
* Do 30 secs of exercise #4 —> then rest 15 secs
* Do 30 secs of exercise #5 —> then rest 15 secs
* Do 30 secs of exercise #6 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

__________________________________________

NOTES: 
- Use suggested timer app (Intervals Pro)
- Set your time before you start 
- Be mindful of exercises that must be completed on the right and left side

4 sets each (30 sec ON / 15 sec OFF)

Exercises: 
- Standing lateral cable kicks (right leg)
- Standing lateral cable kicks (left leg)
- Diagonal glute cable kickback (right leg)
- Diagonal glute cable kickback (left leg)
- Cable straight leg standing kickbacks (right leg)
- Cable straight leg standing kickbacks (left leg)

__________________________________________

EXAMPLE: 
* Do 30 secs of exercise #1  —> then rest 15 secs
* Do 30 secs of exercise #2 —> then rest 15 secs
* Do 30 secs of exercise #3 —> then rest 15 secs
* Do 30 secs of exercise #4 —> then rest 15 secs
* Do 30 secs of exercise #5 —> then rest 15 secs
* Do 30 secs of exercise #6 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

__________________________________________

NOTES: 
- Use suggested timer app (Intervals Pro)
- Set your time before you start 
- Be mindful of exercises that must be completed on the right and left side

Standing lateral cable kicks (right leg)

Standing lateral cable kicks (left leg)

Diagonal glute cable kickback (right leg)

Diagonal glute cable kickbacks (left leg)

Cable straight leg standing kickbacks (right leg)

Cable straight leg standing kickbacks (left leg)

Plump your glutes #1 🍑

This was really tough!! Something about those side cable squats 😩

M lott

Giani

Just what I needed 👏🏽👏🏽👏🏽🔥

Plump your glutes #2 🔥

Yesterday I was scared to go orl out but your videos make it so much easier to follow. I ststrted off with 10ths yesterday now I am up to 20lbs!!!

Plump your glutes #1 🍑

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