The Ultimate Glute Challenge - Flipping Fifty

Tick-Tock! REGISTRATION for the 10 Day Hot Not Bothered Challenge Ends May 31.

The Ultimate Glute Challenge

LEG CIRCLES STANDING

LEG CIRCLES SUPINE

LEG CIRCLES SIDE LYING/SIDE LYING LIFT

QUADRUPED HIP EXTENSION/FRONT PLANK HIP EXTENSION (FOREARM OR HANDS) STRAIGHT OR 90-DEGREE AT KNEE

GLUTE SQUEEZE SEATED

GLUTE SQUEEZE BRIDGING

SIDE CLAMS BENT ON ELBOW KNEES 60 DEGRESS (LEAVE OUT LEG LIFT)/ON ELBOW LIFT & OPEN AS WIDE AS POSSIBLE/SIDE LUNGES (ALTERNATE OR SINGLE LEG)

SIDE CLAMS BENT

SIDE CLAMS STRAIGHTER

WALL SQUAT (UP TO 1:00=SET)

FRONT PLANK HIP EXTENSION FROM BALL

DEADLIFT (SINGLE LEG)

GLUTE HYPER MACHINE/COUNTER/OR BENCH

GLUTE HYPER MACHINE/BALL

SIDE PLANK WITH HIP ABDUCTION (LEG RAISE)/SIDE PLANKS WITH TOP LEG LIFT

SINGLE LEG SQUAT

HIP THRUSTS

SEATED BAND ABDUCTION

SQUATS

LUNGES REAR (ALTERNATIVE OR SINGLE LEG)

SIDE LUNGES

4 HIP STRETCHES