Glute Circuit

3 sets:

• 20-30 sec LATERAL PLANK isometric hold,feet on box; left side
• 10-12 BULGARIAN SPLIT LUNGES w/dumbbells, lean forward; left side
• 10-12 SINGLE LEG HIP THRUST w/body weight or dumbbell on hip, foot elevated on box or step; left side
• 15 sec ISOMETRIC HOLD AT TOP POSITION OF HIP THRUST hold and squeeze; left side
• REPEAT ALL EXERCISES ON RIGHT SIDE

Equipment needed:

• Box
• 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:

• 10 ROMANIAN DEADLIFTS w/barbell, keep knees bent, pause then drive up and squeeze through without arching
• 14-16 LATERAL LUNGE TO ROTATION LUNGE w/dumbbell on shoulder; each side
• 20-30 ELEVATED FROG PUMPS w/dumbbell on hips, feet elevated, heels together, pause and squeeze at the top

Equipment needed:

• Barbell
• Dumbbell
• Low 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].

Glute Circuit

4 sets:

• 10 ABDUCTIONS push with thighs as far as you can, pause, leaning forward
• 10 CURTSY LUNGES full range of motion, pause at the bottom; each side
• 10-12 PULSE SQUAT JUMPS w/bodyweight or dumbbell/medicine ball; leaning slightly forward

Equipment needed:

• Abduction machine or a band and bench
• Optional dumbbell or medicine ball

*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].