planBeginnerHome1 training days / week
30-Day Bridge Challenge
Daily glute bridge progression from 20 to 100 reps. Zero equipment.
30 min1224 views52 saved
A 30-day daily habit challenge. Start with 20 glute bridges and add reps daily, splitting into sets whenever needed. After day 15 swap a third of the reps for banded bridges, frog pumps or single-leg bridges to keep progressing.
Plan schedule
4-week programWeek 1
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Rest dayWalk, stretch or fully recover — no programmed session.
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Rest dayWalk, stretch or fully recover — no programmed session.
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
Week 2
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Rest dayWalk, stretch or fully recover — no programmed session.
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Rest dayWalk, stretch or fully recover — no programmed session.
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
Week 3
Day 1Banded Glute Bridge + Glute Bridge (Bodyweight) + Single Leg Hip Thrust65-80 reps total
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Rest dayWalk, stretch or fully recover — no programmed session.
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Rest dayWalk, stretch or fully recover — no programmed session.
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
Week 4
Day 1Banded Glute Bridge + Frog Pump + Elevated Glute Bridge85-100 reps total
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Rest dayWalk, stretch or fully recover — no programmed session.
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Rest dayWalk, stretch or fully recover — no programmed session.
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
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