This 45 minute Glute Stronger session uses one heavy weight (minimum 10kg), a set of 5kg (minimum) dumbbells and a block to move through controlled compound work designed to challenge the glutes through load and extended time under tension.

We begin with bodyweight sumo squats to open the hips and prepare the lower body for load, before picking up the heavy weight for one and a half rep goblet sumo squats. From there we transition straight into reduced range sumo squats, keeping constant tension as the legs never fully straighten and the glutes remain loaded.

Next comes a glute focused lunge series with the back foot elevated on the block, which flows directly into a long lunge set to further challenge the working glute.

We then move into single leg RDLs to target the glutes and hamstrings while the core stabilises the body, completing both sides before finishing the class with five minutes of heavy bridging to overload the glutes at full extension.

IMPORTANT DISCLAIMERS
If you are pregnant, please consult your healthcare professional before participating in any exercise program.

If your pregnancy is considered “high risk” for any reason, or if you have certain health conditions that may create additional risks from exercise, you should not take classes within this program.

Please remember that each pregnancy is different, and every woman’s health and fitness level is unique, you should monitor your intensity level throughout each class, and adapt the exercises to fit your own comfort and fitness level.

This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.

Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.

Enjoy!