Glute Circuit

3-4 sets:

  • 10 SINGLE-LEG HIP THRUSTS w/squeeze at the top, push leg out; each side
  • 7 ELEVATED BRIDGES frog position, feet closed, push up, tuck stomach down, w/squeeze at the top and pause; then…
  • 7 ELEVATED BRIDGES feet wide, push up, tuck stomach down, w/squeeze at the top and pause; then…
  • 7 ELEVATED BRIDGES legs closed, push up, tuck stomach down, w/squeeze at the top and pause
  • 10 LATERAL STEP SQUATS w/dumbbell on shoulder of direction, band above knees; repeat other direction

Equipment needed:

  • Bench
  • Slider
  • Band
  • Dumbbell

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Glute Circuit

3-4 sets:

  • 15-20 45 DEGREE HYPER EXTENSIONS w/optional dumbbell, drive hips in and squeeze the glutes
  • 5-5-5 ROTATION w/band around knees, rotate leg to the side, then rotate same leg to the front, then rotate same leg to the back; repeat other side
  • 10-12 CURTSY LUNGES w/dumbbell; repeat other side

Equipment needed:

  • 45 degree hyper extension machine
  • Dumbbell
  • Band

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Glute Circuit

3-4 sets:

  • 8-10 BARBELL DEADLIFTS w/squeeze at the top
  • 15-18 BARBELL HIP THRUSTS on floor; w/pause at the top
  • 10-12 BARBELL STEP OVERS w/band at knees, start w/wide stance; each side

Equipment needed:

  • Barbell
  • Band

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

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