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01:21

GLUTE PLANK — 100 REPS

20 reps. 20 seconds rest. Repeat until you hit 100.Stay in position during the short rest periods instead of resetting between sets. This keeps the glutes working and turns a simple movement into a serious 100-rep challenge.This workout is FREE and is also part of my upcoming 100 REPS Challenge: 5 exercises. 100 reps. 5 days a week.One exercise today. A complete training system is coming.
Pauline Nordin
Pauline Nordin
 
September 17

4-12-1 | 100 REPS GLUTE PLANKS | MY ROUTINE YOU’LL HATE

This is one of my favorite glute routines because it lets me load up my hip extension without beating up my hamstrings.

4 WEEKS. 12 WORKOUTS. 1 GOAL.

Train this workout 3 times per week for 4 weeks. That gives you 12 chances to seize the training day.

THE 100 REPS SYSTEM

Pick a weight you can do for about 20 reps, but no more than 25 reps on your first set.

Do your first set.

Keep the weight on you, don't bother taking it off because the set coming will come for you in a few seconds.

Rest 20 seconds.

Go again for as many reps as you can.

Rest 20 seconds.

Go again.

Keep repeating 20-second rest sets until you reach 100 total reps.

100 reps is the target. Not 100 reps in one set.

And remember that to build muscle you need to keep adding more struggle to the program. That is why you see the weight I use increase over time, not staying the same.

Warm up first with the banded glute bridge takeoffs and alternating banded step-outs shown in the program.

Then hit the glute plank.

Finish with the glute mobility work.

CLENCH THE CHEEKS. COMPLETE THE EXTENSION.
NO HALF-SOFT BOTTOM REPS.

You’ll hate it!