Target Muscles

Glutes, hamstrings and quadriceps.

Proper Execution

Raise your hips as high as you can, squeeze glutes at the top, don’t touch the floor.

Exercise Progression (repetitions per leg)

  • Difficulty Level 1:

Day 1: 30/ Day2:35/ Day3:40/ Day4:Rest/ Day5:45/ Day6:50/ Day7:55/ Day8:Rest/ Day9:60/ Day10:65/ Day11:70/ Day12:Rest/ Day13:75/ Day14:80/ Day15:85/ Day16:Rest/ Day17:90/ Day18:95/ Day19:100/ Day20:Rest/ Day21:105/ Day22:110/ Day23:115/ Day24:Rest/ Day25:120/ Day26:125/ Day27:130/ Day28: Rest/ Day29: 140/ Day30:150

  • Difficulty Level 2:

Day 1: 70/ Day2:75/ Day3:80/ Day4:Rest/ Day5:100/ Day6:105/ Day7:110/ Day8:Rest/ Day9:130/ Day10:135/ Day11:140/ Day12:Rest/ Day13:160/ Day14:165/ Day15:170/ Day16:Rest/ Day17:180/ Day18:185/ Day19:190/ Day20:Rest/ Day21:200/ Day22:205/ Day23:220/ Day24:Rest/ Day25:250/ Day26:255/ Day27:260/ Day28: Rest/ Day29:290/ Day30:300

  • Difficulty Level 3:

Day 1: 100/ Day2:110/ Day3:120/ Day4:Rest/ Day5:140/ Day6:150/ Day7:160/ Day8:Rest/ Day9:180/ Day10:190/ Day11:200/ Day12:Rest/ Day13:220/ Day14:230/ Day15:250/ Day16:Rest/ Day17:270/Day18:280/ Day19:290/ Day20:Rest/ Day21:310/ Day22:320/ Day23:330/ Day24:Rest/ Day25:350/ Day26:360/ Day27:370/ Day28: Rest/ Day29: 390/ Day30: 400

Exercise Regressions

  • Rest on the floor when you need
  • Put resting leg at the top of the other (working leg)

Regress to Glute Bridge

Categories: Lower Body

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