Name: Playbook - Chanel DeLisser - Plump your glutes # 5🌶
Uploaded: 2024-03-04T18:10:48.654Z
Duration: 15 min
Description: Plump your glutes # 5🌶

Kurkessa Springs

Judie

Bella

Autumn

Ruvimbo Maponga

Angelica

BeBe Jones

Safee

Renae E

Karina

Arielle

Aisha

MissDee

Brenda

Tedra

Nkechi

Mi mi

Luana

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

Exercises: 
- Banded hip circles (right leg)
- Banded hip circles (left leg)
- Banded kneeling glute kickback pulses (right leg)
- Banded kneeling glute kickback pulses (left leg)
- Banded lying abduction pulses
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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. 
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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: 
- Banded hip circles (right leg)
- Banded hip circles (left leg)
- Banded kneeling glute kickback pulses (right leg)
- Banded kneeling glute kickback pulses (left leg)
- Banded lying abduction pulses

__________________________________________

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

- Place a band around your legs above the knees
- Get on all fours
- Kick one leg back to full extension
- Make circles with your foot in the air

Banded hip circles (right leg)

Banded hip circles (left leg)

- Place a band around your legs above the knee
- Get on your hands and knees
- Kick one leg back and up while bent
- Pulse at the top of the movement

Banded kneeling glute kickback pulses (right leg)

Banded kneeling glute kickback pulses (left leg)

- Place a band around your legs above your knees and lay down on your back
- Elevate your legs in the air vertically
- Open and close your legs

Banded lying abduction pulses

Plump your glutes # 5 🌶

Plump your glutes # 5🌶

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 # 5🌶

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