Glute Circuit

3-4 sets:

  • 12 ANGLED KICKBACKS using cable machine, toe turned out, hold and squeeze at the top; repeat other side
  • 15 SQUAT TO HINGE w/dumbbells, keep chest up
  • 20-25 FROG PUMPS w/dumbbell on hips, heals together, don't arch
  • 20 MARCHING GLUTE ACTIVATION keep core tight, squeeze glute

Equipment needed:

  • Cable machine
  • 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:

  • 7-8 STATIC REVERSE LUNGES w/dumbbells, lean forward, elevated left heal, stretch left, squeeze right at top; repeat other side
  • 12 ROMANIAN DEADLIFTS w/dumbbells, both heals elevated; glute squeeze at top
  • 12-15 CLAM SHELLS w/band above knees; repeat other side

Equipment needed:

  • Set of dumbbells
  • Two weight plates
  • 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 ECCENTRIC DEADLIFTS w/barbell, slow eccentric; glute squeeze at top (wide stance... controlled going down)
  • 10 SIDE LUNGES w/dumbbells, lean back, push from the heal; repeat other side
  • 20 FROG PUMPS w/dumbbell rolled onto hip; press heals together
  • 15-20sec ISOMETRIC LUNGE HOLD "pull" heals toward center

Equipment needed:

  • Barbell
  • One heavy- and two medium-weight 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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