Switch On Your Glutes — Build the Foundation
Day 1: Glute Activation
Your journey starts here. Day 1 of the PureFlow Beginner Glute Series is all about waking up your glutes and building a strong mind-muscle connection.
This gentle but effective glute workout is perfect for beginners, helping you feel every squeeze, engage the right muscles, and set a strong foundation for the week ahead. Remember — every transformation begins with the first rep.
Warm-Up (5 min)
- Hip circles (30 sec each direction)
- Standing glute squeeze (10 reps)
- Bodyweight squats (2 x 10)
Main Workout (Foam Mat)
- Glute bridges — 3 x 15 (squeeze at top for 2 sec)
- Side-lying clamshells — 3 x 12 per side
- Quadruped donkey kicks — 3 x 10 per side
Cool Down & Recovery (Hard Foam Roller)
- Roll hamstrings, glutes, and hip flexors for 30 sec each area
