Target Muscles

Glutes, hamstrings and quadriceps.

Proper Execution

Squeeze glutes and hold a glute bridge position.

Exercise Progression (seconds per leg)

  • Difficulty Level 1:

Day 1:20/ Day2:25/ Day3:Rest/ Day4:25/ Day5:30/ Day6:Rest/ Day7:30/ Day8:35/ Day9:Rest/ Day10:35/ Day11:40/ Day12:Rest/ Day13:40/ Day14:45/ Day15:Rest/ Day16:45/ Day17:50/ Day18:Rest/ Day19:50/ Day20:55/ Day21:Rest/ Day22:55/ Day23:60/ Day24:Rest/ Day25:60/ Day26:65/ Day27:Rest/ Day28:65/ Day29:70/ Day30:Rest

  • Difficulty Level 2:

Day 1:40/ Day2:45/ Day3:Rest/ Day4:45/ Day5:50/ Day6:Rest/ Day7:50/ Day8:55/ Day9:Rest/ Day10:55/ Day11:60/ Day12:Rest/ Day13:60/ Day14:65/ Day15:Rest/ Day16:65/ Day17:70/ Day18:Rest/ Day19:70/ Day20:75/ Day21:Rest/ Day22:75/ Day23:80/ Day24:Rest/ Day25:80/ Day26:85/ Day27:Rest/ Day28:85/ Day29:90/ Day30:Rest

  • Difficulty Level 3:

Day 1:60/ Day2:65/ Day3:Rest/ Day4:65/ Day5:70/ Day6:Rest/ Day7:70/ Day8:75/ Day9:Rest/ Day10:75/ Day11:80/ Day12:Rest/ Day13:80/ Day14:85/ Day15:Rest/ Day16:85/ Day17:90/ Day18:Rest/ Day19:90/ Day20:95/ Day21:Rest/ Day22:95/ Day23:100/ Day24:Rest/ Day25:100/ Day26:105/ Day27:Rest/ Day28:105/ Day29:110/ Day30:Rest

Exercise Regressions

  • Put the resting leg above the other

Regress to Glute Bridge Iso-Hold

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