Glute Circuit

3-4 sets:

  • 8-10 BARBELL SQUATS focus on activating muscles and being one with the motion
  • 12-15 SINGLE-LEG BRIDGES squeeze hard at the top; each side
  • 12-15 STANDING SIDE KICKS w/ankle weights, toe slightly angled out, squeeze glutes at top; each side

Equipment needed:

  • Rack w/barbell
  • Ankle weights

*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:

  • 12-15 BAND ABDUCTIONS on step, lean forward, w/band above knees, open and close slowly; then 12-15 BAND ABDUCTIONS on step, lean backwards, w/band above knees, open and close slowly
  • 12-15 HIP THRUSTS w/barbell, upper back on step, band above knees, pause at the top
  • 12 LATERAL LUNGE INTO BACK HINGE w/dumbbells, left side first; repeat right side

Equipment needed:

  • Band
  • Step
  • Barbell
  • Set of dumbbells

*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:

  • 10-12 STEP UPS w/dumbbells, left leg only; then 30 sec ISOMETRIC HOLD w/dumbbell or weight on left hip, back elevated, squeeze glute as hard as you can, left leg only; then 12-15 LEG BRIDGES w/dumbbell on left hip, left leg on bench; repeat all exercises with right leg

Equipment needed:

  • Set of dumbbells
  • Bench or steps

*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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