Session 5 · Activate

Volume Day

✦ Weeks 1-2: Activate ⏱ 20 min All levels

Program progressSession 5 of 18

Today’s session: 6 moves

Glute Bridge

15 reps

Lie on your back with knees bent and feet flat. Exhale and lift your hips, pressing through your heels. Squeeze your glutes at the top for 2 seconds. Inhale and lower with control. Tempo: 2 up, 2 hold, 2 down. Higher reps today build muscular endurance. Focus on maintaining the same quality squeeze at rep 15 as you had at rep 1. If your lower back starts to take over, rest for a breath and continue.

Clamshell

15 each side

Side-lying with knees bent at 45 degrees, feet together. Exhale and open your top knee. Hold 1 second at the top. Inhale and close with control. Tempo: 2 open, 1 hold, 2 close. The higher rep count will create a deep burn in the outer hip. Stay with the sensation. This is your gluteus medius building strength. If the burn becomes too much, pause for 3 seconds and continue.

Fire Hydrants

12 each side

On all fours, exhale and lift your knee out to the side. Hold 2 seconds at the top. Inhale and lower. Tempo: 2 lift, 2 hold, 2 lower. Keep your hips level and your core engaged. By rep 10, the outer hip will be fatigued. Maintain your form. Quality over quantity, but today we want both.

Donkey Kicks

12 each side

On all fours, keep your right knee bent at 90 degrees. Exhale and lift your foot toward the ceiling. Squeeze the glute at the top. Hold 1 second. Inhale and lower. Tempo: 2 up, 1 hold, 2 down. Do not arch your lower back. Your core stays engaged throughout. Feel the glute maximus working on every rep.

Side-Lying Leg Lifts

15 each side

Lie on your side with legs straight. Flex your top foot. Exhale and lift to hip height. Hold 1 second. Inhale and lower. Tempo: 2 up, 1 hold, 2 down. The final 5 reps should feel challenging. If they feel easy, you can lift slightly higher or add a 2 second hold at the top. Feel the outer hip working with every lift.

Butterfly Stretch

60 sec hold

Sit tall with the soles of your feet together and knees falling open. Hold your ankles gently. Inhale to lengthen your spine. Exhale and fold forward slightly from your hips, keeping your back straight. Breathe into the stretch. Let your inner thighs and hips release. This is your cool-down and recovery moment.

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Pink Pilates Tip

Volume day challenges your muscles with more repetitions. Notice how your glutes feel compared to Session 1. Can you feel them more easily now? That awareness is proof of progress.

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Session 5: Volume Day | Glutes & Hips Growth Blueprint