The COBA Fab 4
4 week program
This program is “Fab 4” the busy girl! All you need is 4 sessions a week for 4 weeks to transform your body at home with your COBA Board and some dumbbells. Using Counter Balance Resistance Training, this program sculpts your legs, booty, arms and core!
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.
4 Weeks
Duration
Hypertrophy
Training Style
4 Days
Workouts Per Week
30 min
Time Per Workout
SERIOUS GLUTE BUILDING
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What's included:
The Programming
In The COBA Fab 4, we combine low-impact strength training and hypertrophy principles to help you build lean muscle, sculpt your glutes, and strengthen your core—all in just 4 sessions a week, for 4 weeks.
Using the Counter Balance Resistance Training Method, COBA activates your glutes faster and more effectively, while the addition of dumbbell-based movements helps increase muscle growth and definition. This hypertrophy-focused approach emphasizes moderate weights, high reps, and short rest periods to generate metabolic stress and drive real results—without the need for high-impact movement.
At the same time, the low-impact format ensures your joints stay protected with controlled, deliberate movement patterns that improve strength and stability—making this program ideal for those wanting to train hard without wearing down their body.
Alongside that, we use rep progression to keep your body adapting. As you move through the program, you’ll gradually increase your reps and resistance to continue building strength and confidence.
Week 1:
Day 1: Lower Body
Focus: Quads / Glutes / Hamstrings
Day 2: Upper Body + Core
Focus: Back / Biceps / Shoulders / Chest / Core
Day 3: Full Body
Focus: Quads / Glutes / Biceps / Triceps / Chest / Core
Day 4: Full Body
Focus: Quads / Glutes / Biceps / Triceps / Chest / Core
week 2-4:
Day 1: Lower Body
Focus: Quads / Glutes / Hamstrings
Day 2: Upper Body + Core
Focus: Back / Biceps / Triceps / Shoulders / Chest / Core
Day 3: Full Body
Focus: Back / Biceps / Triceps / Shoulders / Chest / Core
Day 4: Full Body
Focus: Back / Biceps / Triceps / Shoulders / Chest / Core
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.
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