Name: Playbook - Chanel DeLisser - Plump your glutes # 4 💎
Uploaded: 2024-03-04T18:10:48.642Z
Duration: 13 min
Description: Plump your glutes # 4 💎

Alexis

Shatiqua

Definitely felt the burn! 🔥🍑 Thank you! ❤️

Kurkessa Springs

Courtney

Looove pushing through these types of band workouts

Charliah

Can’t go anymore 🥲 pushed though to the end. Proud of myself

The frog thrusts really got me 🔥🔥🔥

Ruvimbo Maponga

The workout was GREAT! My glutes have awakened 🌅

Dottie

Angelica

BeBe Jones

Amazing quick burn. I can feel my glutes pumped afterwards!

Bella

Feels good to get some work in after a while of not working out. 10/10!

Meloddy

Again dying lol, but love the burn and other ways I could use my band. Had it for a year and didn’t do half of the workouts you’ve showed. Thank you ❤️

Lashea

ryan

MissDee

Brenda

Tedra

Sianadeye

You Never disappoint . I feel greatttttt!

Makayla

Luana

Esther

Iesha

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

Exercises: 
- Banded glute bridge march
- Banded glute bridge to abduction
- Banded glute bridge to side step
- Banded frog pumps

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Equipment: 
- glute bands 

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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
* 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: 
- Banded glute bridge march
- Banded glute bridge to abduction
- Banded glute bridge to side step
- Banded frog pumps
__________________________________________

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
* 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

- Begin lying supine with a band around your legs
- Lift your hips off the ground
- Bring your knee towards your chest, lower down and repeat with the opposite leg

Banded glute bridge march

- Begin lying supine with a band around your legs
- Lift your hips off the ground
- Separate your knees against the band, then release
- Lower your glutes to the ground and repeat

Banded glute bridge to abduction

- Begin lying supine with a band around your legs
- Lift your hips off the ground
- Step one foot to the side and return to the middle
- Repeat with the opposite leg
- Lower your glutes to the ground and repeat

Banded glute bridge to side step

- Lay on the floor with your legs bent and heels together
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded frog pumps

Plump your glutes # 4 💎

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

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 # 4 💎

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