Glute Circuit

3-4 sets:

• 15 HIP THRUSTS w/barbell, squeeze at the top; then 10-15 sec ISOMETRIC HOLD at the top, squeeze
• 12 GLUTE KICKBACKS w/cable machine, keep foot slightly turned out, control speed; then 10 sec ISOMETRIC HOLD at the top, same side; repeat both other side
• 12 SUMO SQUATS w/heavy dumbbell and band above knees, push knees out and lean forward, squeeze at the top; then 10-15 sec ISOMETRIC HOLD at the bottom, push knees out

Equipment needed:

• Barbell
• Steps
• Cable machine
• Band
• 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:

• 20 HIP ABDUCTIONS push with knees; hold and squeeze each rep
• 10 ROMANIAN DEADLIFTS single leg w/dumbbell; each side
• 10-12 GOBLET SQUATS w/heavy dumbbell, band above knees, push knees out, hips push backwards, squeeze at the top

Equipment needed:

• Hip abduction 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:

• 20 BARBELL HIP THRUSTS w/pause, squeeze glutes at the top
• 8-10 SLIDE LUNGES w/dumbbells; repeat other side
• 8 BAND ABDUCTIONS w/band low around ankles; repeat other side
• 8 BAND ABDUCTIONS w/band high around Knees; repeat other side

Equipment needed:

• Barbell
• 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].