Glute Circuit

3-4 sets:

  • 12 SHOCK THRUSTS relax glutes then drive and squeeze
  • :20sec ISOMETRIC GLUTE HOLD
  • 12 HAMSTRING CURLS :04sec negative
  • :15sec ISOMETRIC HAMSTRING HOLD each side
  • :15sec ISOMETRIC LUNGE HOLD each side

Equipment needed:

  • Hamstring curl machine

*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 SHOCK THRUSTS relax glutes then drive and squeeze
  • :20sec ISOMETRIC GLUTE HOLD
  • 12 HAMSTRING CURLS :04sec negative
  • :15sec ISOMETRIC HAMSTRING HOLD each side
  • :15sec ISOMETRIC LUNGE HOLD each side

Equipment needed:

  • Hamstring curl machine

*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 CLAMSHELLS side plank position w/band on knees, drive up; each side
  • 10 BARBELL HIP THRUSTS w/band on knees, back on riser, regular reps; then 10 BARBELL HIP THRUSTS w/band on knees, back on riser, top half only; then :10sec HOLD pause w/barbell in top position
  • 10-12 ROMANIAN DEADLIFT STRETCH w/dumbbells, 3-4 sec negative, squeeze glutes at the top, don't arch

Equipment needed:

  • Band
  • Barbell w/pad
  • 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].

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