Name: Playbook - Chanel DeLisser - Plump your glutes #2 🔥
Uploaded: 2024-03-04T18:10:48.593Z
Duration: 15 min
Description: Plump your glutes #2 🔥

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

M lott

Giani

Just what I needed 👏🏽👏🏽👏🏽🔥

Rodneisha

Whitney

Geovonna

Delicia

The last one is always a struggle. I went at my own pace but I got it done

Charliah

Christine

This with good music in the background, have so much fun you get lost in the moment

Keisha

Ashley

Renae E

Brenda

Sianadeye

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

Exercises: 
- Cable romanian deadlifts
- Cable lateral kicks to side squat (right leg) 
- Cable lateral kicks to side squat (left leg) 
- Bent over straight leg cable kickbacks (right leg)
- Bent over straight leg cable 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. 
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After completing a full round of the exercises listed, repeat sequence from the top.
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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
* 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: 
- Cable romanian deadlifts
- Cable lateral kicks to side squat (right leg) 
- Cable lateral kicks to side squat (left leg) 
- Bent over straight leg cable kickbacks (right leg)
- Bent over straight leg cable 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
* 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

Cable romanian deadlifts

Cable lateral kicks to side squat (right leg)

Cable lateral kicks to side squat (left leg)

Bent over straight leg cable kickbacks (right leg)

Bent over straight leg cable kickbacks (left leg)

Plump your glutes #2 🔥

Fire is all I have to say 👏🏽👏🏽

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!!

Plump your glutes #1 🍑

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 #2 🔥

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