Glute Circuit

3-4 sets:

  • 8-10 LEG CURLS heels touching; then 8-10 LEG CURLS regular foot position
  • 10-15 sec ISOMETRIC HOLD leg at 90 degrees, use leg curl machine; each side
  • 10 LATERAL LUNGES w/dumbbells, lean forward, hips push back; each side
  • 10-15 ISOMETRIC HOLD lunge position; each side

Equipment needed:

  • Leg curl machine
  • 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:

  • 8-10 BARBELL SQUATS w/band just below knees, keep knees pushed out
  • 10 sec SIDE ABDUCTION ISOMETRIC HOLD then 10 STEPS w/band in direction of hold, keep tension on band; repeat both on opposite side
  • 20 FROG PUMPS w/dumbbell or weight, heels pushed together

Equipment needed:

  • Barbell
  • Band
  • Heavy dumbbell or weight

*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:

  • 6-8 STATIC LUNGES w/heavy dumbbells, squeeze opposite side glute at top, rest; repeat other side
  • 10 sec ISOMETRIC GLUTE SQUEEZE
  • 8-10 SINGLE LEG CURLS pause at the top; slow on eccentric
  • 10 sec ISOMETRIC GLUTE SQUEEZE
  • 10 BOX SQUATS w/dumbbell; touch ball/box/bench
  • 10 sec ISOMETRIC GLUTE SQUEEZE

Equipment needed:

  • Set of heavy dumbbells
  • Single-Leg hamstring curl machine, cable machine with ankle attachment or slider
  • Ball, box or low bench

*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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