Hip and Glute Strength Challenge - Day 3 - Week 4

Hip and Glute Strength Challenge – Day 3 – Week 4

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

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Welcome to Day 3 of Your Hip and Glute Strength Challenge!

Today’s workout is designed to target those key areas essential for stability, power, and endurance: your hips and glutes. As you step into the third day of our challenge, prepare to engage and strengthen these vital muscles with a series of carefully selected exercises. Each one has been chosen not only for its effectiveness but also for its ability to complement the others, ensuring a holistic approach to your fitness journey.

Engage Your Core, Build Your Base

The sequence of movements for Day 3 includes a variety of exercises that will challenge your muscle endurance and promote muscular balance. From the foundational Knee Pushup to the stability-demanding Wall Sit, each exercise is a stepping stone to enhanced core strength and better hip and glute activation. Toe Taps and Toe Touches will bring a dynamic element to today’s routine, while the Dead Bug and Donkey Kick are perfect for zeroing in on those hard-to-reach muscles that are crucial for lower body strength.

Elevate Your Performance with Interval Training

To maximize your results, we’re embracing the power of interval training. You’ll be pushing through 50 seconds of high-intensity effort followed by a brief 10-second rest. This format is not only time-efficient but also a proven method to increase cardiovascular endurance and metabolic rate. The High Plank will test your resolve, and Calf Raises will fire up those lower leg muscles, all before you finish with the Seated Leg Extension to fully exhaust the muscle fibers in your thighs.

Consistency is Key

Remember, the Hip and Glute Strength Challenge is about consistent effort and progressive overload. Stick with the program, and you’ll notice improvements not only in your strength and muscle tone but also in your overall fitness performance. Each day builds upon the last, so by keeping up with the daily routines, you’re setting yourself up for success.

Prepare, Perform, and Progress

As you embark on today’s workout, focus on form and mind-muscle connection. Be mindful of your body’s feedback and remember to hydrate and fuel up with nutritious foods to support your recovery. Let’s get ready to conquer Day 3 and come one step closer to achieving your hip and glute strength goals!

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) Knee Pushup for 50 Sec

Instructions:

Start in a high plank with your arms extended directly under your shoulders.

Bend your elbows and lower your body towards the floor, while keeping your eyes focussed ahead.

Pause when your chest is close to the floor, making sure your elbows are tucked close to your torso.

Then slowly push yourself back up to the starting position.

Lower your knees to the floor, and repeat the same movement again.

Rest for 10 Sec

2) Wall Sit for 50 Sec

Instructions:

Stand with your back against a wall in a comfortable and upright position.

Slowly slide down the wall until your knees are bent at a 90-degree angle.

Make sure your feet are planted firmly on the floor in shoulder width apart.

Allow your arms to drop to your sides.

Hold this position for as long as you can.

When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.

Rest for 10 Sec

3) Toe Taps for 50 Sec

Instructions:

Stand with your feet hip-width apart and arms at your sides.

Lift one foot off the ground and tap the toe of the opposite foot lightly on the ground.

Tap the toe of the opposite foot lightly on the ground 8 times quickly.

Switch feet and repeat the same steps.

Continue alternating feet, tapping the toe of the opposite foot 8 times quickly.

Rest for 10 Sec

Circuit 2- Do the circuit 3 times

4) Toe Touches for 50 Sec

Instructions:

Stand with feet shoulder width apart.

Bend your knees to lower your upper body slightly.

Raise both arms up towards the ceiling.

Keeping your knees bent and your arms raised, reach forward with your fingertips towards your toes.

Raise your torso back up to the starting position.

Repeat the movement for desired number of repetitions.

Rest for 10 Sec

5) Dead Bug for 50 Sec

Instructions:

Lie flat on your back with your feet flat on the floor and your knees bent.

Raise your arms directly in the air.

Keep your low back pressed into the ground, pull in your belly button towards your spine, and press your lower back flat against the floor.

From there, slowly lower your right leg until it just hovers above the ground.

At the same time, lower your left arm until it is just above the ground.

Return to the starting position, and repeat on the other side.

Rest for 10 Sec

6) Donkey Kick for 50 Sec

Instructions:

Start on all fours, with your knees and hands aligned underneath your shoulders and hips.

Tuck your toes under and lift your knees off the floor.

Engage your core and round your spine, hinging at the hips.

Exhale as you kick your feet back, straightening your legs and flipping them up towards the ceiling.

Keep your head and neck in line with your spine as your legs reach up towards the sky.

Pause before inhaling to bring the knees back into the chest.

Return to the starting position and repeat.

Rest for 10 Sec

Circuit 3- Do the circuit 3 times

7) High Plank for 50 Sec

Instructions:

Start with your hands shoulder-width apart on the floor and extended in front of you.

Tuck your toes and step or jump back to a plank position.

Pull your belly button in towards your spine to stabilize your core.

Squeeze your glutes and quads and ensure your shoulders, hips, and heels are in a straight line.

Make sure your head is in line with your spine and look at a spot on the floor about a foot beyond your hands

Maintain the plank position while breathing deeply for 30 seconds to 1 minute.

To come out of the plank, lower yourself to the floor one vertebrae at a time.

Rest for 10 Sec

8) Calf Raises for 50 Sec

Instructions:

Stand up straight with your feet shoulder width apart

Raise up onto the balls of your feet as high as you can, lifting your heels off the ground

Hold for a moment before lowering your heels back to the ground

Repeat the exercises for desired number of reps

Rest for 10 Sec

9) Seated Leg Extension for 50 Sec

Instructions:

Sit on the leg extension machine with your back and hips firmly pressed against the seat.

Place your lower legs under the padded lever and adjust the lever to fit your thighs.

Grasp the handle in front of you and extend your legs out to the farthest point.

Pause at the farthest point and then slowly return to the starting position.

Repeat for the desired number of reps.

Rest for 10 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.