Session 10 · Build

Tempo Overload

✦ Weeks 3-4: Build ⏱ 25 min All levels

Program progressSession 10 of 18

Today’s session: 6 moves

Banded Glute Bridge: 4-Count Eccentric

10 reps

Band above knees. Lie on your back, knees bent. Exhale and lift your hips for 2 counts. Press knees outward against the band. Squeeze at the top for 2 seconds. Inhale and lower for 4 slow counts, maintaining the outward knee pressure the entire way down. Tempo: 2 up, 2 hold, 4 down. The extended lowering phase with band tension creates enormous glute engagement. Control every centimetre.

Banded Clamshell: 4-Count Eccentric

10 each side

Band above knees. Side-lying with knees bent. Exhale and open your top knee for 2 counts. Hold 2 seconds. Inhale and close for 4 counts, resisting the band the entire way down. Tempo: 2 open, 2 hold, 4 close. The slow closing against band resistance is exceptionally challenging. Your outer hip should fatigue by rep 7 or 8. If it does not, use a stronger band.

Donkey Kick: 4-Count Eccentric

8 each side

On all fours, keeping your knee bent at 90 degrees. Exhale and lift your foot toward the ceiling for 2 counts. Squeeze the glute. Hold 2 seconds. Inhale and lower for 4 counts. Tempo: 2 up, 2 hold, 4 down. Do not let your back arch at any point. Your core stays engaged. The 4 count lowering builds strength through the full range of the glute maximus.

Side-Lying Leg Lift: 4-Count Eccentric

8 each side

Lie on your side, legs straight. Flex your top foot. Exhale and lift for 2 counts. Hold 2 seconds. Inhale and lower for 4 counts. Tempo: 2 up, 2 hold, 4 down. Keep your toes pointing forward. The slow lowering under gravity builds incredible medius strength. If your hip cramps, pause and gently stretch before continuing.

Wall Sit with Glute Squeeze

3 holds of 20 sec

Stand with your back against a wall. Slide down until your thighs are parallel to the floor (or as close as you can manage). Press your knees outward and squeeze your glutes firmly. Hold for 20 seconds, breathing steadily. Slide back up and rest for 10 seconds. Repeat 3 times. Focus on the glute squeeze. If you only feel your quads, press your knees wider and squeeze harder.

Frog Stretch

60 sec hold

Start on all fours. Widen your knees as far apart as comfortable, keeping your feet in line with your knees. Shift your hips back and lower your forearms to the floor. You should feel a deep stretch in your inner thighs and hips. Breathe deeply and let gravity pull you deeper with each exhale. This opens the hips and complements all the glute strengthening from today.

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Pink Pilates Tip

Extended eccentric (lowering) phases create more muscle fiber damage than concentric (lifting) phases. This is where growth happens. Your muscles repair stronger than before.

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Session 10: Tempo Overload | Glutes & Hips Growth Blueprint