Session 17 · Sculpt

Sculpt: Peak Volume

✦ Weeks 5-6: Sculpt ⏱ 30 min All levels

Program progressSession 17 of 18

Today’s session: 6 moves

Banded Hip Thrust Pyramid

5, 10, 15, 10, 5 reps with holds

Band above knees. Upper back on sofa. Perform the same pyramid structure as Session 13 but with hip thrusts instead of bridges. 5 reps with 5 second holds, 10 reps with 3 second holds, 15 reps with 1 second holds, 10 reps with 3 second holds, 5 reps with 5 second holds. Rest 10 seconds between sets. Press knees outward throughout. This is the highest volume maximus exercise in the program.

Side-Lying Burnout Series

15 of each, each side

Lie on your side, band above knees. Perform 15 clamshells, 15 leg lifts, and 15 circles (each direction). No rest between exercises. That is 60 reps per side. Rest 20 seconds, then switch. This is the highest volume medius series in the program. The burn will be significant. Stay with it. Breathe through it.

All Fours Maximus Burnout

15 donkey kicks + 15 pulses, each side

On all fours. Perform 15 donkey kicks with a 1 second hold at the top. Then hold at the top and pulse 15 times. That is one set. Switch sides. The combination of full range reps followed by pulses creates maximum fatigue. Keep your core engaged and your back neutral throughout.

Banded Squat Pulses: Extended

20 reps

Band above knees. Quarter squat position. Pulse up and down by 10 centimetres, pressing knees outward on every pulse. 20 continuous pulses. Press through your heels. Keep your chest lifted. Your quads and glutes will both be working. Ensure you feel the glutes by actively squeezing on each upward pulse.

Glute Bridge Burnout: Retest

As many reps as possible in 60 sec

No band. 60 seconds. As many bridges as possible with a 1 second squeeze at the top. Count your total reps. Compare to your Session 11 burnout number. The improvement is your proof of progress. Push through the fatigue. Breathe on every rep. Squeeze on every rep.

Supine Spinal Twist

60 sec each side

Lie on your back, draw both knees to your chest. Let your knees fall to the right, keeping your left shoulder on the mat. Arms in a T shape. Breathe deeply. Hold for 60 seconds per side. This releases the lower back, hips, and glutes after the highest volume session of the program. You have earned this.

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Pink Pilates Tip

Compare your bridge burnout number to Session 11. The improvement tells the story of your glute growth in a single number. Write it down and celebrate the progress.

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Session 17: Sculpt: Peak Volume | Glutes & Hips Growth Blueprint