Session 12 · Build

Phase 2 Flow

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

Program progressSession 12 of 18

Today’s session: 6 moves

Banded Glute Bridge to March Flow

8 reps

Band above knees. Lift into a glute bridge. At the top, perform 2 marching steps (lifting each foot alternately). Lower your hips for 3 counts. That is one rep. The flow combines maximus strength (bridge) with stability challenge (march) in a continuous movement. Exhale on the lift, breathe steadily during the march, inhale as you lower.

All Fours Glute Series Flow

6 reps each side

On all fours, perform this sequence on one side without resting: 1 donkey kick with 2 second hold, 1 fire hydrant with 2 second hold, 1 straight leg lift behind you with 2 second hold. That is one rep. Complete 6 reps on the right, then 6 on the left. This flowing series hits the maximus, medius, and minimus in rapid succession. Keep your core stable and your breathing steady.

Side-Lying Progressive Series

One set each side

Lie on your side. Perform 8 clamshells, then 8 leg lifts, then 8 small circles in each direction, then hold the leg at the top for 10 seconds. That is one complete set per side. No rest between exercises within the series. Rest 15 seconds before switching sides. This progressive series builds fatigue in the outer glute for maximum engagement.

Standing Glute Flow

6 reps each side

Stand on your left leg, holding a wall for balance. Flow through these movements on the right leg: 1 kickback with 2 second hold, 1 lateral lift with 2 second hold, 1 curtsy lunge. That is one rep. Complete 6 flowing reps on the right, then switch. The standing position challenges your balance and glute stability while the flowing movements build strength through multiple planes.

Banded Bridge Hold Challenge

2 holds of 30 sec

Band above knees. Lift into a glute bridge. Press your knees outward against the band. Squeeze your glutes as firmly as possible. Hold for 30 seconds. Breathe steadily. Lower for 5 seconds. Repeat once more. This is your Phase 2 capstone. Compare how this feels to the 15 second holds at the end of Phase 1.

Figure Four to Pigeon Flow

45 sec each position, each side

Start on your back in figure four stretch for 45 seconds. Then roll to your hands and knees and transition into pigeon stretch on the same side for 45 seconds. Switch sides. This cool-down flow stretches the glutes from two different angles, promoting recovery and flexibility.

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Pink Pilates Tip

Phase 2 complete. You have progressed from activation to building. Notice how much stronger your glutes feel compared to the start of the program. That strength is real and lasting.

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Session 12: Phase 2 Flow | Glutes & Hips Growth Blueprint