Glute Circuit

3-4 sets:

• 8-10 ZERCHER SQUATS w/barbell on arms using pad, wide sumo stance, controlled going down, squeeze at the top
• 15-20 HYPER-EXTENSIONS on ball w/ankle weights, legs come up and a little to the side, slow and controlled
• 8-10 SINGLE LEG ROMANIAN DEADLIFTS w/dumbbell, slight bend in knee; repeat other leg

Equipment needed:

• Barbell and pad
• Ankle weights
• Ball
• 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:

• 7/7 SQUAT/HINGES w/dumbbell or kettlebell, glute squeeze at top
• 8-10 SPLIT LUNGES reach thru, w/dumbbell; repeat other side
• 8/8 ABDUCTIONS/STEPS band above knees, keep tension on band

Equipment needed:

• Dumbbell
• Optional Kettlebell
• 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:

• 12 CURTSEY LUNGES w/dumbbell & cable machine, align w/cable; repeat other side
• 12-15 SINGLE-LEG HIP THRUSTS w/dumbbell; repeat other side
• 10 DOUBLE DIP ROTATION SQUATS w/dumbbell; repeat other leg

Equipment needed:

• Cable 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].