The COBA Blueprint
4 week program
This program is the foundation of the COBA Method: Using Counter Balance Resistance Training to sculpt and tone your personal best booty, legs, and body.
No gym? No problem! COBA allows you to get powerful glute and leg workouts in (+ total body training), anywhere. Plus, it’s scientifically proven to activate your glutes faster, safer & more effectively.
Grab your COBA gear and let's build your dream physique with our blueprint!
4 Weeks
Duration
Hypertrophy
Training Style
5 Days
Workouts Per Week
30 min
Time Per Workout
Use the COBA Board to build your best body at home in 4 weeks.
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What's included:
The Programming
In The COBA Blueprint, we combine glute-focused hypertrophy training and functional movement patterns to help you build lower-body strength, improve stability, and sculpt your best body—all in just 30–45 minutes a day.
Using the Counter Balance Method, COBA workouts are designed to activate your glutes more efficiently and safely, ensuring you're targeting the right muscles for maximum results. These workouts feature multi-joint, resistance-based exercises with minimal rest, helping you improve posture, core strength, and functional movement—all while turning up the burn.
Alongside that, we use rep progression to challenge your body over time. As you move through the program, you’ll increase reps and resistance in a way that supports muscle growth, tracks progress, and avoids plateaus—no matter your starting point.
Week 1-4:
Day 1: Lower Body
Focus: Quads / Hamstrings / Glutes
Day 2: Upper Body + Core
Focus: Back / Biceps / Triceps / Chest / Delts / Core
Day 3: Lower Body
Focus: Quads / Hamstrings / Glutes
Day 4: Upper Body + Core
Focus: Back / Biceps / Triceps / Chest / Delts / Core
Day 5: Lower Body
Focus: Quads / Hamstrings / Glutes
we’ll overcome it.
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Join Sesh+, get this program for free.
Join Sesh+, get this program for free.
Sesh+ Coaching cuts through the confusion of fitness and nutrition with 1:1 guidance, personalized accountability, and plans tailored just for you -- from a dedicated, certified coach. Whether you’re new, overcoming plateaus, or redefining your goals, Sesh+ is the ONE investment you need for lifelong results.
PLUS, get this program for FREE, as well as access to our entire workout library. You’ll have everything you need to get real, lasting results.
Achieve faster results, knowing you have a dedicated partner committed to your success. With a coach, success isn't just a possibility—it's a certainty. Working with a coach is the ultimate investment in your fitness journey, guaranteeing you won't fail.
Lost 70lbs: From Binge Eating to Freedom- Lover of the Chiefs
- Caffeinated Boy Mom, Fueled by Iced Coffee
- Founder of Sesh Running Club
A total body solution, in one compact board
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