5 Day Glute Challenge

5 Day Glute Challenge

The Glutes are the largest, most powerful muscles in the body. The way we stand, sit, and walk can contribute to lower back pain and glute weakness. Prolonged sitting during the day as well as an unequal weight distribution when standing are two of the most common reasons for this muscle to get weak and imbalanced. This Five-Day Strength and Conditioning Glute Challenge Series includes progressive glute-focused workouts that are designed to introduce you to the foundational principles that make up a strong health and fitness program.

These exercises target the gluteus medius, minimus, and maximus regions of the body. This series of workouts is designed to help you build solid hip mechanics with exercises that are prescribed to help clients improve muscle activation, range of motion, increase muscle strength, improved muscle endurance, and solid pelvic stability. Instructor Lauren Eirk is a resistance training specialist, a Certified Full Body Muscle Activation Techniques RX Specialist, and Registered Yoga Therapist. She will teach you how to use the laws of biomechanics to serve your body in a way to get great fitness results.

Why is gluteal strength important? Since a major role of these muscles is to abduct your hip or lift your leg out to the side in either standing or side lying, it works to keep your pelvis level whenever you take a step. Glutes can fight the forces of gravity keep our bones strong. A sedentary lifestyle and poor diet significantly increases the rate of muscle mass loss. Changes in body mechanics, like excessive abdominal fat or prolonged periods of sitting, can lead to significant muscle weakness and spinal anatomy changes which can result in pain, tightness, and overall dysfunction.

No matter what age you are, your muscle tissue can be strengthened and even regenerated with the right lifestyle changes. As we age, we naturally lose muscle, and after age 35 we can lose approximately 8 per cent of muscle per decade and this can almost double after the age of 70. Muscle loss can be accelerated by illness and can lead to an increased risk of falls and fractures, and delay recovery from illness. Our muscles play a vital role in our health at all stages of life, placing forces on our bones, producing physical strength, assisting in organ function, and boosting our immune system.

For this series, these items are used. They can be purchased on Amazon:
Purchase the equipment used in this video from Amazon:

Small Pilates Sponge Ball: https://amzn.to/3jaRsE9
Fabric Resistance Band for Legs: https://amzn.to/2WuhPLF
Neoprene Coated Dumbbells: https://amzn.to/39fNcQM
Yoga Block: https://amzn.to/3ewJAJK
Yoga Block with Strap: https://amzn.to/2Wv5SWd
Yoga Strap (10 feet): https://amzn.to/3eymL8F
Yoga Strap (6 Feet): https://amzn.to/3h8h7Ma
Yoga Mat: https://amzn.to/2ZDSMrH
Ballet Singe Barre: https://amzn.to/3h6V7kD
Ballet Double Barre: https://amzn.to/30ntq06

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5 Day Glute Challenge
  • Video 346 | Day Five Glute Challenge with Lauren Eirk (30 Minutes)

    On the final day of our 5 day Glute Challenge, get ready to focus on endurance. Endurance training tends to be associated with cardiovascular training, but it is all about muscles contracting for longer periods of time without fatiguing. Today we are using the thigh band, sponge ball, and a su...

  • Video 345 | Day Four Glute Challenge with Lauren Eirk (30 Minutes)

    On day four of our 5 day Glute Challenge, you should notice that your range of motion at the hip is already improving with the strengthening focus of days one-three. Today we moving back into bodyweight training with strong Yoga practice designed to improve joint range of motion.

    Many times, Yo...

  • Video 344 | Day Three Glute Challenge with Lauren Eirk (30 Minutes)

    On day three of our 5 day Glute Challenge, we now have a better idea about where our weaknesses are and how to better contract the glutes during exercise. Today we are adding load to our muscles using weighted dumbbells.

    This video begins with a brief bodyweight warm-up so that you can observ...

  • Video 343 | Day Two Glute Challenge with Lauren Eirk (30 Minutes)

    This resistance training workout is designed to help you understand how to better contract the gluteal region. Using the forces of gravity plus an elastic thigh band, experience a variety of resistance challenges to stimulate more of the overall glute region. Glutes are not active in standing a...

  • Video 342 | Day One Glute Challenge with Lauren Eirk (30 Minutes)

    To combat sedentary lifestyles and repetitive activities, this bodyweight workout is designed to help you uncover muscle weakness and limitation in the gluteal region. Experience bodyweight isometrics to jumpstart weak muscles and learn how to move through your available joint range to strengthe...