Session 18: The Blueprint Flow | Glutes & Hips Growth Blueprint

Session 18 · Sculpt

The Blueprint Flow

✦ Weeks 5-6: Sculpt ⏱ 30 min All levels
Program progressSession 18 of 18

Today’s session: 6 moves

Illustration of Warm-Up Flow Pilates exercise, Pink Pilates Club

Warm-Up Flow

3 min

Begin with 10 pelvic tilts flowing into 10 glute bridges. Then 8 clamshells per side. Finish with 8 fire hydrants per side. This warm-up activates all three glute muscles and prepares your body for the complete flow. Move with your breath: exhale on the effort, inhale on the return.

Illustration of Maximus Flow Pilates exercise, Pink Pilates Club

Maximus Flow

2 rounds

Round 1: 10 hip thrusts from sofa (3 sec hold) flowing into 10 single-leg bridges per side (2 sec hold). Rest 15 seconds. Round 2: 8 elevated single-leg bridges per side (3 sec hold) flowing into 10 prone hip extensions per side (3 sec hold). This is the maximus block. Every exercise flows into the next. Breathe continuously.

Illustration of Medius Flow Pilates exercise, Pink Pilates Club

Medius Flow

2 rounds

Round 1: 10 banded lateral walks each direction flowing into 10 banded clamshells per side. Rest 15 seconds. Round 2: 10 standing abductions per side (2 sec hold) flowing into 8 side plank clamshells per side. This is the medius block. The outer hips will burn. Stay with the sensation.

Illustration of Standing Integration Flow Pilates exercise, Pink Pilates Club

Standing Integration Flow

8 reps each side

Stand on your left leg. Flow through: 1 kickback (2 sec hold), 1 lateral lift (2 sec hold), 1 curtsy lunge, 1 single-leg deadlift. That is one rep. Complete 8 flowing reps per side. This final flow integrates everything: maximus, medius, minimus, balance, and functional strength. It is the crown jewel exercise of the entire program.

Illustration of Final Hold: Banded Bridge Pilates exercise, Pink Pilates Club

Final Hold: Banded Bridge

1 hold for 45 sec

Band above knees. Lift into a glute bridge. Press your knees outward. Squeeze every glute fiber you have. Hold for 45 seconds. Breathe steadily. Do not let your hips drop. This is your final challenge. 45 seconds of maximum contraction. You have built the strength for this over six weeks.

Illustration of Full Cool-Down Flow Pilates exercise, Pink Pilates Club

Full Cool-Down Flow

5 min

Butterfly stretch (60 sec), figure four each side (45 sec), pigeon each side (45 sec), frog stretch (60 sec). Move slowly between positions. Breathe deeply. Let every muscle release. This is the end of your Blueprint Flow, a session you can return to whenever you want to train your glutes with purpose.

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Pink Pilates Tip

This session is yours to keep. The Blueprint Flow combines everything you have learned into one complete, flowing glute workout. Return to it whenever you want a comprehensive glute session.

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