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The Activation Session

26min
Ankle Weights, glutes, legs, satisfying, intermediate, pilates & yoga fusion, Pilates x Calm, Pilates x strength, Pilates x Yoga, weights

This workout is all about isolating one glute at a time. We slow everything down, load the movement with ankle weights, and focus on real activation b... Show more

HGS 28-Day Glute Foundation

HGS Protocol Round 2: Glute Foundation A 3 week program built for real, intentional lower body results, no bulk, no burnout, just smart, consistent training. Week 1 — Activation & Foundation We star... Show more

Week 1
Monday
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The Activation Session

26min
Ankle Weights,glutes,legs,satisfying,intermediate,pilates & yoga fusion,Pilates x Calm,Pilates x strength,Pilates x Yoga,weights
Tuesday
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Spine & Core Alignment Flow

19min
pilates ball,abs,full body,upper body,Pilates x Calm,Pilates x strength
Wednesday
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Lower Body Focused Sculpt

30min
dumbbells,resistance band,abs,full body,glutes,legs,upper body,advanced,intermediate,cardio hiit,Pilates x HIIT,Pilates x strength,weights,savage
Thursday
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Deep Hip & Lower Body Release Flow

14min
bodyweight,full body,glutes,legs,chill,beginner,stretch & flow
Friday
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Lower Body Luxe - Sculpt & Lift

29min
dumbbells,mini band,full body,glutes,legs,satisfying,intermediate,cardio hiit,Pilates x HIIT,Pilates x strength,weights
Saturday
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Deep Core Sculpt With Pilates Ball

15min
pilates ball,abs,satisfying,advanced,intermediate,Pilates x Calm,Pilates x strength
Sunday
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Rest & Reset

Week 2
Monday
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Leg & Glute Refinement

29min
dumbbells,mini band,glutes,legs,satisfying,intermediate,Pilates x HIIT,Pilates x strength,weights,yoga block
Tuesday
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15 Minute Pilates Obliques Workout

16min
intermediate,weights,cardio hiit,pilates & yoga fusion,bodyweight,dumbbells,abs
Wednesday
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35 Minute Glute & Thigh Pilates

37min
intermediate,satisfying,weights,cardio hiit,pilates & yoga fusion,bodyweight,dumbbells,legs,glutes,abs,full body,upper body,pilates ball
Thursday
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Full Body Flow: Mobility & Stretch

19min
bodyweight,full body,chill,stretch & flow,Pilates x Yoga,Pilates x Calm,Meditation
Friday
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Lower Body Power

25min
dumbbells,mini band,full body,glutes,savage,advanced,cardio hiit,Pilates x strength,weights
Saturday
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14 Minute Deep Core & Pelvic Floor Workout With Dumbbells

14min
intermediate,satisfying,weights,dumbbells,abs,upper body
Sunday
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Rest & Reset

Week 3
Monday
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Angela's Go-To Glute Builder

20min
dumbbells,glutes,legs,satisfying,intermediate,weights
Tuesday
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Upper Body & Posture Reset

18min
dumbbells,abs,upper body,satisfying,intermediate,beginner,Pilates x strength,weights
Wednesday
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Peach Perfection

18min
Ankle Weights,pilates ball,glutes,legs,satisfying,beginner,intermediate,Pilates x HIIT,Pilates x strength,weights
Thursday
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Breathe & Release Flow

26min
beginner,chill,full body,upper body,legs,abs,pilates & yoga fusion,Pilates x Yoga,Meditation,Pilates x Calm,bodyweight
Friday
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30 Minute Upper Body And Core Sculpt With Dumbbells

31min
dumbbells,abs,upper body,weights,cardio hiit,advanced,intermediate,savage
Saturday
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Glute Power Session

24min
dumbbells,glutes,legs,satisfying,intermediate,Pilates x strength,weights
Sunday
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Rest & Reset