Session 6: Phase 1 Flow | Glutes & Hips Growth Blueprint

Session 6 · Activate

Phase 1 Flow

✦ Weeks 1-2: Activate ⏱ 20 min All levels
Program progressSession 6 of 18

Today’s session: 6 moves

Illustration of Pelvic Tilts to Glute Bridge Flow Pilates exercise, Pink Pilates Club

Pelvic Tilts to Glute Bridge Flow

10 reps

Lie on your back with knees bent. Start with a pelvic tilt, pressing your lower back into the mat. Without stopping, continue the movement into a full glute bridge, peeling your hips off the mat. Squeeze at the top for 3 seconds. Lower for 3 counts. Each rep flows continuously from tilt to bridge. Exhale as you lift, inhale as you lower. This is the movement vocabulary you have built over five sessions, now flowing together.

Illustration of Clamshell to Fire Hydrant Flow Pilates exercise, Pink Pilates Club

Clamshell to Fire Hydrant Flow

8 each side

Start on your side for 4 clamshell reps. Then transition to all fours and perform 4 fire hydrants on the same side. This pairs two gluteus medius exercises back to back, creating a superset effect. Rest 10 seconds, then repeat on the other side. Tempo: 2 counts for each movement phase, 1 second hold at peak contraction.

Illustration of Bird Dog to Donkey Kick Flow Pilates exercise, Pink Pilates Club

Bird Dog to Donkey Kick Flow

8 each side

Start in bird dog position with right arm and left leg extended. Hold for 2 seconds. Return to all fours. Without pausing, perform a donkey kick with the same leg (left). Squeeze the glute at the top. Return to all fours. Now extend the bird dog again. Alternate between the two for 8 total reps per side. This challenges stability and glute strength in different planes.

Illustration of Side-Lying Series Pilates exercise, Pink Pilates Club

Side-Lying Series

8 reps of each, each side

Lie on your side. Perform 8 leg lifts, then without resting, 8 small forward and back leg swings, then 8 small leg circles in each direction. This continuous side-lying series exhausts the gluteus medius and minimus. Keep your foot flexed and your hips stacked. Breathe steadily. Rest 15 seconds, then switch sides.

Illustration of Glute Bridge Hold Challenge Pilates exercise, Pink Pilates Club

Glute Bridge Hold Challenge

3 holds of 15 sec each

Lift into a glute bridge and hold at the top for 15 seconds. Squeeze your glutes continuously. Breathe. Do not let your hips sag. Lower for 5 seconds. Repeat 3 times. Each hold should feel like your glutes are working harder than they have all program. This is your Phase 1 capstone.

Illustration of Figure Four Stretch Pilates exercise, Pink Pilates Club

Figure Four Stretch

45 sec each side

Lie on your back and cross your right ankle over your left knee. Draw your left knee toward your chest. Breathe deeply into the outer hip stretch. Let your body relax completely. You have earned this cool-down.

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Pink Pilates Tip

This flow session combines everything you have learned. Notice how much more connected your glutes feel compared to Day 1. That connection is the foundation for everything that follows.

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