Session 7 · Build
Band Work: Maximus
Today’s session: 6 moves
Banded Glute Bridge
12 repsPlace a resistance band just above your knees. Lie on your back with knees bent, feet flat and hip-width apart. Exhale and lift your hips, pressing through your heels. At the top, press your knees slightly outward against the band while squeezing your glutes. Hold for 3 seconds. Inhale and lower for 3 counts. The band creates extra tension in the outer glutes throughout the entire movement. If the band rolls, adjust it slightly higher.
Banded Squat Pulses
15 repsStand with the band above your knees, feet shoulder-width apart. Sit your hips back and lower into a half squat. From this position, pulse up and down by about 10 centimetres. Press your knees outward against the band on every pulse. Exhale on the up pulse, inhale on the down. Keep your chest lifted and your weight in your heels. Your glutes should burn by rep 10. If they do not, sit deeper into the squat.
Banded Standing Kickback
10 each sideStand on the band with your left foot. Loop the other end around your right ankle (or use a long loop band around both ankles). Hold a wall for balance. Exhale and extend your right leg behind you against the band’s resistance. Squeeze the glute at full extension. Hold 2 seconds. Inhale and return with control. Tempo: 2 back, 2 hold, 3 return. The band should provide noticeable resistance without pulling you off balance.
Banded Fire Hydrants
10 each sideBand above the knees. On all fours, exhale and lift your knee out to the side against the band’s resistance. The band will try to pull your knee back down. Resist it. Hold 2 seconds at the top. Inhale and lower for 3 counts. This builds the gluteus medius under tension. If the band is too strong, use a lighter resistance. Form always comes before resistance level.
Banded Clamshell
12 each sideBand above the knees. Side-lying with knees bent at 45 degrees. Exhale and open your top knee against the band’s resistance. Hold 2 seconds at the top, feeling the outer hip engage deeply. Inhale and close for 3 counts. Tempo: 2 open, 2 hold, 3 close. The band adds significant resistance to this foundational exercise. You should feel the burn earlier than in Phase 1.
Hip Flexor Stretch
45 sec each sideKneel on your right knee, left foot forward. Tuck your pelvis and lean forward into the stretch. After 20 seconds, add a gentle lean away from the kneeling side to deepen the hip flexor release. Breathe deeply. Open hip flexors allow better glute activation. This stretch is as important as the exercises.
Pink Pilates Tip
The band changes everything. You should feel your glutes working harder than at any point in Phase 1. If the band feels too easy, move to a heavier resistance. If it compromises your form, stay with this level.
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