Name: Playbook - Chanel DeLisser - Plump your glutes #3 😍
Uploaded: 2024-03-04T18:10:48.600Z
Duration: 20 min
Description: Plump your glutes #3 😍

M lott

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!!!

Devenie

Whitney

Chaundra Spain

Bella

Jullia

Makayla

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

Exercises: 
- Straight leg cable kickbacks (right leg)
- Straight leg cable kickbacks (left leg)
- Cable glute donkey kick (right leg)
- Cable glute donkey kick (left leg)
- Standing lateral cable kicks (right leg)
- Standing lateral cable kicks (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
* 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: 
- Straight leg cable kickbacks (right leg)
- Straight leg cable kickbacks (left leg)
- Cable glute donkey kick (right leg)
- Cable glute donkey kick (left leg)
- Standing lateral cable kicks (right leg)
- Standing lateral cable kicks (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

Straight leg cable kickbacks (right leg)

Straight leg cable kickbacks (left leg)

Cable glute donkey kick (right leg)

Cable glute donkey kick (left leg)

Standing lateral cable kicks (right leg)

Standing lateral cable kicks (left leg)

Plump your glutes #3 😍

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.

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

Plump your glutes #1 🍑

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

Giani

Just what I needed 👏🏽👏🏽👏🏽🔥

Plump your glutes #2 🔥

Alexis

Shatiqua

Definitely felt the burn! 🔥🍑 Thank you! ❤️

Kurkessa Springs

Plump your glutes # 4 💎

Judie

Plump your glutes # 5🌶

Aubani

Coursha

Glutes on 🔥🔥🔥🔥😩😩😩😩

Plump your glutes #6 💣

Samantha

Ashley

Follow- along Booty warm up 🍑

Kendall

This one right here, almost took me out 🤣

Charliah

Andrea

Plump your glutes # 8 🧨

This the one to make you hold on to the machine tight 😂😂😂

Did not want to work out today but I’m so glad I did.

Plump your glutes #3 😍

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