Glute Circuit

3-4 sets:

• 8-10 SUPER SLOW SQUATS w/barbell, count 4 seconds down, 4 seconds up; glute squeeze at top
• 10 ROTATIONAL LEAN LUNGES w/dumbbell; alternating
• 10-10-5-5 FROG PUMPS 10 slow, 10 fast, 5 slow, 5 fast

Equipment needed:

• Barbell and squat rack
• 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 CABLE PULL THRUS come up, squeeze and hold :01-:02sec
• 8-10 STATIC LUNGES w/dumbbells, lean forward, weight on the heel not toe, squeeze opposite side at the top; repeat other side
• 8-10 KICKBACKS w/band on knees, lean forward, lead with the heel and pause; repeat other side

Equipment needed:

• Cable machine
• Set of dumbbells
• 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].

Glute Circuit

3-4 sets:

• 10-12 SINGLE LEG PRESS stabilize with opposite leg; each side
• 10 ROTATIONAL LUNGES w/dumbbell on shoulder, drive up; each direction
• 20 FROG PUMPS w/dumbbell on hips, squeeze heels together then go up
• :20sec ISOMETRIC HOLD squeeze glutes

Equipment needed:

• Leg press machine
• 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].