Glute Circuit

3-4 sets:

• 15 HIP THRUSTS w/barbell and band around knees, push knees out and squeeze at the top, controlled on the way down
• 20-25 HIP THRUSTS w/10 lbs plate between legs, push in, squeeze at the top
• 8-10 GOBLET SLIDE LUNGES w/dumbbell and slider, lean forward as leg pushes out; repeat other side
• 14 SKIER SIDE JUMPS explosive drive

Equipment needed:

• Barbell and steps
• Band
• 10 lbs plate
• Slider

*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:

• 5-7 SPLIT LUNGE JUMPS bodyweight or add weight if you are able, pause at bottom, one side then...
• 8-10 ROMANIAN DEADLIFTS w/dumbbells, same leg, then repeat both exercises with other leg
• 10 SUMO SQUATS w/heavy dumbbell, glute squeeze at top

Equipment needed:

• Set of Dumbbells
• A heavier 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:

• 12-15 FLOOR HIP THRUSTS w/sliders & barbell, thrust up squeezing the glutes, pause, eccentric hamstring push out
• 8 LATERAL LUNGES w/dumbbells, alternate each side
• 12-15 DONKEY KICKS w/ankle weights and band, extend and hold

Equipment needed:

• Set of sliders and barbell
• Set of dumbbells, ankle weights, 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].