Glute Circuit

3-4 sets:

  • 12 HIP THRUSTS w/band above knees, dumbbell on left leg pushing off Bosu, tension on band; repeat other side
  • 12 LATERAL MARCHES w/band above knees, shoulders on Bosu; alternating
  • 12 DUMBBELL SWINGS hip hinge, drive the hip through, squeeze at top

Equipment needed:

  • Dumbbell
  • Bosu Ball or Step Box
  • Kettle bell (optional)

*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:

  • 20 HIP THRUSTS w/barbell, back on step boxes
  • 10 HIP THRUST w/barbell and sliders, back on step boxes, keep glutes tight at top, negative reps down; slow
  • 8 CURTSY LUNGES w/dumbbells, touch and go; repeat other side

Equipment needed:

  • Barbell
  • Step boxes
  • Sliders
  • 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/double dip at bottom, squeeze at the top, don't arch
  • 8 ROTATIONAL LUNGES double dip w/dumbbell on shoulder, squeeze at the top; each side
  • 10 BAND SIDE WALKS 2 left then 2 right, keep knees pushed out
  • 10-12 SHOCK THRUSTS squeeze glutes, no bend in back

Equipment needed:

  • Barbell
  • Dumbbell
  • Towel and 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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