Session 11: Superset Challenge | Glutes & Hips Growth Blueprint

Session 11 · Build

Superset Challenge

✦ Weeks 3-4: Build ⏱ 25 min All levels
Program progressSession 11 of 18

Today’s session: 6 moves

Illustration of Superset A1: Banded Glute Bridge Pilates exercise, Pink Pilates Club

Superset A1: Banded Glute Bridge

12 reps

Band above knees. Exhale and lift hips, pressing knees outward. Squeeze at top for 2 seconds. Lower for 3 counts. Immediately move to the next exercise (A2) with no rest. The bridge targets the maximus. Pairing it with a medius exercise fatigues both muscles in rapid succession for maximum growth stimulus.

Illustration of Superset A2: Banded Clamshell Pilates exercise, Pink Pilates Club

Superset A2: Banded Clamshell

12 each side

Immediately after the bridges, lie on your side. Perform 12 clamshells with 2 second holds at the top. Switch sides. Rest 30 seconds after completing both sides, then repeat the entire Superset A (bridges plus clamshells both sides) one more time. Two rounds total.

Illustration of Superset B1: Donkey Kick Pilates exercise, Pink Pilates Club

Superset B1: Donkey Kick

10 each side

On all fours, perform 10 donkey kicks per side with a 2 second hold at the top. Squeeze the glute firmly. Keep your core engaged and your back neutral. Immediately move to the next exercise (B2) with no rest.

Illustration of Superset B2: Fire Hydrant Pilates exercise, Pink Pilates Club

Superset B2: Fire Hydrant

10 each side

From the same all fours position, perform 10 fire hydrants per side with a 2 second hold at the top. Rest 30 seconds after completing both sides, then repeat the entire Superset B (donkey kicks plus fire hydrants both sides) one more time. Two rounds total. The maximus-to-medius pairing from different angles maximises glute engagement.

Illustration of Finisher: Glute Bridge Burnout Pilates exercise, Pink Pilates Club

Finisher: Glute Bridge Burnout

As many reps as possible in 60 sec

Set a timer for 60 seconds. Perform glute bridges continuously, squeezing at the top for 1 second each. When your glutes burn, rest for 3 seconds and continue. Count your total reps. Write the number down. This is your benchmark for comparing at the end of Phase 3.

Illustration of Butterfly Stretch Pilates exercise, Pink Pilates Club

Butterfly Stretch

60 sec hold

Sit tall with soles of feet together, knees open. Fold gently forward from the hips. Breathe deeply and recover. Your glutes worked hard today. This stretch opens the hips and inner thighs, helping your muscles begin the recovery process.

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Pink Pilates Tip

Supersets pair exercises with no rest between them. This increases the total work your glutes perform in a shorter time, which is a powerful stimulus for growth. Record your bridge burnout number.

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