Hip and Glute Strength Challenge - Day 3 - Week 1

Hip and Glute Strength Challenge – Day 3 – Week 1

Arun Kumar T, D.P.T, PN Coach

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Day 3: Hip and Glute Power Surge

Welcome to Day 3 of our invigorating Hip and Glute Strength Challenge, where we focus on building the foundational muscles that are vital for stability and power in every movement you make. Today’s workout routine is engineered to challenge these key areas, ensuring that every squat, lunge, and lift brings you one step closer to your peak performance.

This session is a dynamic blend of exercises designed to enhance your lower body strength and endurance. We’ll kick things off with Bodyweight Squats to prime your hips and glutes, followed by the Bear Crawl to ignite your core and upper body. The Supported Lunges and Chair Squats will further activate your leg muscles, ensuring a balanced workout. To ramp up your heart rate, we’ll incorporate High Knees before moving into Lying Leg Raises to target those hard-to-reach muscles. The Knee Plank will challenge your stability, and Wall Pushups will cater to your upper body, ensuring a full-body engagement. We’ll cap off the circuit with the Shoulder Press to build your shoulder strength and resilience.

Each exercise in today’s circuit is performed for 30 seconds, pushing you to maintain intensity and focus. After each burst of effort, you’ll have 20 seconds to catch your breath and prepare for the next move. This interval-based circuit format is not only effective for building strength and endurance but also for boosting your metabolism and fat-burning capabilities.

Remember, consistency is key in the Hip and Glute Strength Challenge. As you power through Day 3, maintain form and control to maximize your gains and minimize the risk of injury. Let’s get ready to squat, crawl, and press our way to stronger hips and glutes. It’s time to activate and elevate your fitness journey!

Day 3 of Hip and Glute Strength Challenge

Prior to commencing your workout, it's essential to incorporate a brief warm-up routine. Spend around 5 minutes either doing some brisk walking in place or strolling around your house.

This pre-workout warm-up helps prepare your body for exercise, increasing blood flow and flexibility to reduce the risk of injury and enhance overall performance.

Equipment Suggestion

#	Preview	Product
1		Manduka PRO Yoga Mat – Premium 6mm Thick Mat, Eco Friendly, Oeko-Tex Certified,...
2		Gymboss Interval Timer and Stopwatch - Black/Blue SOFTCOAT

Circuit 1- Do the circuit 3 times

1) Body weight Squat for 30 Sec

Instructions:

Stand up straight with your feet slightly wider than shoulder width apart and your toes slightly turned out.

Hinge at your hips and lower your body towards the floor, keeping your back straight and your weight in the heels of your feet.

Lower your body until your thighs become parallel to the floor.

Push through your heels to return to the starting position.

Rest for 20 Sec

2) Bear Crawl for 30 Sec

Instructions:

Begin in a kneeling position with your arms extended parallel to your shoulders and your knees under your hips

Engage your core, keeping a neutral spine throughout the exercise

Lift your hips and walk your hands in front of you to transition to a plank position

Keeping your core engaged and your arms extended, initiate the motion of the bear crawl by taking a small “step” forward with your left arm and right leg simultaneously

Bring your left knee in and forward while bringing your right arm backward and in at the same time

Repeat the motion of walking forwards, alternating arms and legs with each step for desired number of reps

To finish the bear crawl, perform the same motion in reverse, returning to starting position

Rest for 20 Sec

3) Supported Lunges for 30 Sec

Instructions:

Stand with your feet slightly wider than shoulder-width apart.

Place your hands on your hips or stretch them out in front of you.

Bend your knees and lower your body down, keeping your back straight.

Pause when your front leg forms a 90-degree angle and your back knee is close to the floor.

Push off your front leg and return to the starting position.

Repeat with the opposite leg.

Rest for 20 Sec

Circuit 2- Do the circuit 3 times

4) Chair Squat for 30 Sec

Instructions:

Stand up straight and bring your feet about shoulder-width apart.

Lower your hips and bend your knees, as if you are about to sit in a chair.

Continue to lower until your thighs are parallel to the floor.

While keeping your back as straight as possible, press through your heels and stand up.

Repeat the movement for as many repetitions as desired.

Rest for 20 Sec

5) High Knees for 30 Sec

Instructions:

Start in a standing position, feet together, arms at your sides

Raise your right knee high in front of you and quickly switch, bringing your left knee up

Continue alternating knees in a fast, running motion, pumping your arms in a backward and forward motion to help lift your legs

Continue raising your knees as high as possible with each step, keeping your back straight

Keep your head up and focus ahead

Complete 20 to 30 repetitions

Rest for 20 Sec

6) Lying Leg Raise for 30 Sec

Instructions:

Lie flat on your back with your legs fully extended.

Place your hands by your sides, palms flat on the ground.

Engage your abdominal muscles and lift your legs off the ground a few inches.

Avoid raising your legs too high, as they should remain closer to the ground.

Pause for a few seconds in the raised position.

Slowly lower your legs back to the starting position.

Repeat the exercise for 10 to 15 repetitions.

Rest for a few seconds between sets.

Rest for 20 Sec

Circuit 3- Do the circuit 3 times

7) Knee Plank for 30 Sec

Instructions:

Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.

Keep your spine lengthened and your neck in line with your body.

Breathe deeply, focusing on your core and keeping your core muscles engaged.

Slowly shift your weight to one knee, and lift up the other knee.

Hold the position for 10-30 seconds.

Repeat on the other side.

Rest for 20 Sec

8) Wall Pushup for 30 Sec

Instructions:

Stand with feet hips-width apart and place hands on the wall, slightly wider than shoulder-width apart.

Keep arms straight and walk your feet out a few feet from the wall.

Bend at the elbows until your face and chest is close to the wall.

Press back up to the starting position.

Do 8-12 repetitions.

Rest for 20 Sec

9) Shoulder Press for 30 Sec

Instructions:

Stand with your feet hip-width apart.

Hold the weights at shoulder-height, with your elbows slightly bent.

Press both weights directly overhead, making sure to keep your elbows slightly bent.

Lower the weights back down to shoulder-height.

Repeat for desired number of reps.

Rest for 20 Sec

Cool Down and Stretching

After completing your workout, it's crucial to follow up with an effective cool-down routine. Take a leisurely 5-minute walk around to gradually lower your heart rate and help your body recover. Alternatively, you can opt for static stretches to release muscle tension and improve flexibility.

This cool-down phase is essential for reducing post-workout soreness and promoting a sense of well-being, making it an important part of any exercise regimen.