Glute Circuit

3-4 sets:

• 20/15/10/8 HIP THRUSTS w/barbell, add weight each set of reps, band just above knees, chin tucked in, turn knees out at the top
• 10 TRAP BAR/DUMBBELL SQUATS band just above knees, drive knees out and squeeze at the top
• 10 ROTATIONAL DOUBLE DIP SQUATS w/heavy dumbbell, goblet grip, drive hip through to squeeze glute at the top and pause; each side
• 10 ISOMETRIC HOLDS hold for 30 sec

Equipment needed:

• Band
• Barbell
• Steps
• Trap bar or set of dumbbells
• Heavy 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 LEG CURLS w/band around knees, push slightly outward and lower slowly
• 12 STANDING CLAMSHELLS each side
• 12 ROMANIAN DEADLIFTS w/dumbbells; fall into REVERSE LUNGE each side

Equipment needed:

• Leg curl machine
• Band
• 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:

• 12-14 CABLE PULL THROUGHS w/cable machine, knees slightly bent, bend from the waist, squeeze at the top, don't arch
• 12-14 ANGLED SIDE KICKS w/cable machine in lowest position, lead with the heel, toe turned out slightly, pause at the top
• 14-16 GOBLET SQUATS WITH ROTATION 14-16 GOBLET SQUATS WITH ROTATION
  w/dumbbell in chalice grip, squeeze on rotation
• :20sec ISOMETRIC GLUTE HOLD

Equipment needed:

• Cable Machine w/ankle straps
• 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].