1
12 bridges
3 sets in total
30 sec rest
between sets
2
40
leg extensions
in total
3
12 bridges
3 sets in total
30 sec rest
between sets
4
40
leg extensions
in total
5
14 bridges
3 sets in total
30 sec rest
between sets
6
50
leg extensions
in total
7
14 bridges
3 sets in total
30 sec rest
between sets
8
50
leg extensions
in total
9
16 bridges
3 sets in total
30 sec rest
between sets
10
60
leg extensions
in total
11
16 bridges
3 sets in total
30 sec rest
between sets
12
60
leg extensions
in total
13
18 bridges
3 sets in total
30 sec rest
between sets
14
70
leg extensions
in total
15
18 bridges
3 sets in total
30 sec rest
between sets
16
70
leg extensions
in total
17
20 bridges
3 sets in total
30 sec rest
between sets
18
80
leg extensions
in total
19
20 bridges
3 sets in total
30 sec rest
between sets
20
80
leg extensions
in total
21
22 bridges
3 sets in total
30 sec rest
between sets
22
90
leg extensions
in total
23
22 bridges
3 sets in total
30 sec rest
between sets
24
90
leg extensions
in total
25
24 bridges
3 sets in total
30 sec rest
between sets
26
100
leg extensions
in total
27
24 bridges
3 sets in total
30 sec rest
between sets
28
100
leg extensions
in total
29
26 bridges
3 sets in total
30 sec rest
between sets
30
100
leg extensions
in total

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Glutes are the engines that power your body as it walks, sprints, jumps and kicks. The glute is made up of three muscle groups: gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. This makes them part of the connective tissues that keep the upper and lower body functioning as a whole, indivisible unit. Strong glutes make you less prone to fatigue from physical exertion. They significantly contribute to developing explosive power in the lower body and act as one of the conduits that transfer power from the lower body to the upper one. All, in all, strong glutes help you move more confidently and be in greater control of your body. The Glutes of Steel Challenge helps you achieve all this in an incremental, month-long, daily practise. 

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