Session 13 · Sculpt
Sculpt: Maximus Focus
Today’s session: 7 moves
Banded Glute Bridge Pyramid
5, 10, 15, 10, 5 repsBand above knees. Perform 5 bridges with a 5 second hold at the top. Rest 10 seconds. Then 10 bridges with a 3 second hold. Rest 10 seconds. Then 15 bridges with a 1 second hold. Rest 10 seconds. Then 10 bridges with a 3 second hold. Rest 10 seconds. Finally 5 bridges with a 5 second hold. This pyramid structure challenges the maximus with varying time under tension and volume. Exhale on every lift.
Hip Thrust from Sofa
12 repsSit on the floor with your upper back resting against the edge of a sofa or sturdy chair. Feet flat on the floor, knees bent at 90 degrees. Place a cushion on your hips for comfort if needed. Exhale and drive your hips upward until your torso is parallel to the floor. Squeeze your glutes at the top for 3 seconds. Inhale and lower for 3 counts. This is the most effective maximus exercise in the program. Keep your chin slightly tucked and your ribs down.
Elevated Single-Leg Glute Bridge
10 each sidePlace your grounded foot on a step, thick book, or sofa cushion (10 to 15 cm elevation). Extend the other leg to the ceiling. Exhale and lift your hips, pressing through the elevated heel. The elevation increases the range of motion, which increases glute engagement. Hold 3 seconds at the top. Lower for 3 counts. Complete all reps on one side before switching.
Prone Hip Extension with Hold
10 each sideLie face down, forehead on your hands. Exhale and lift one leg, squeezing the glute. Hold for 5 seconds at the top. Lower for 3 counts. The extended hold at the top builds peak contraction strength in the maximus. Keep your hip bone pressed into the mat. If your lower back engages, you are lifting too high. Smaller range with longer hold is more effective.
Standing Split Squat
10 each sideStand in a split stance with your right foot forward and left foot back on the ball of the foot. Lower your back knee toward the floor until your front thigh is parallel to the ground. Exhale and press through your front heel to rise. Squeeze the front glute at the top. Tempo: 3 counts down, 1 second pause, 2 counts up. Keep your torso upright. Use a chair for balance if needed.
Banded Kickback Pulses
15 each sideBand around ankles. On all fours (or standing holding a wall), extend one leg behind you. At the top of the extension, pulse your leg up and down by 5 centimetres, 15 times. Squeeze the glute on each pulse. Exhale on each upward pulse. These rapid pulses create maximum fatigue in the maximus. The burn will be significant. Stay with it.
Hip Flexor Stretch with Reach
45 sec each sideKneel in a hip flexor stretch. Raise the arm on the same side as the kneeling knee overhead and lean slightly to the opposite side. This deepens the hip flexor stretch and opens the entire front line of the body. Breathe deeply and hold. Your glutes worked hard today and deserve this release.
Pink Pilates Tip
This is the peak of maximus training. Notice how much more you can feel, control, and squeeze compared to Session 1. That transformation in awareness is just as valuable as the physical changes.
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