Glute Circuit

3-4 sets:

  • 8-10 DUMBBELL HIP HINGES slow negative
  • 8-10 POWER SWINGS into glute squeezes
  • 8-10 SIDE LUNGES w/dumbbell, on platform; each leg
  • 12-15 HIP THRUSTS band above knees, shoulders on platform
  • 12-15 HIP ABDUCTIONS band above knees; face down

Equipment needed:

  • Up to 3 Dumbbells
  • Band and Platform

*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 DOUBLE DIP SQUATS w/dumbbell, lean forward, knees stay in place
  • 12 SIDE JUMPS w/band around knees, push knees out, start wide
  • 12 LATERAL SIDE STEPS w/band around ankles
  • 12 HIP THRUSTS w/dumbbell on right hip; repeat on left hip then repeat both sides together

Equipment needed:

  • Dumbbell
  • 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 back on bench or step, squeeze at the top, control on the way down
  • 8 BULGARIAN SPLIT SQUATS w/dumbbell, left foot first elevated behind on bench or step, lean forward; then 8 LATERAL TURN STEP UPS w/dumbbell, face forward, turn and step up with left foot, step down and turn back; repeat both with right leg

Equipment needed:

  • Bench or step
  • 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:

  • 8-10 SUPER SLOW SQUATS w/barbell, count 4 seconds down, 4 seconds up; glute squeeze at top
  • 10 ROTATIONAL LEAN LUNGES w/dumbbell; alternating
  • 10-10-5-5 FROG PUMPS 10 slow, 10 fast, 5 slow, 5 fast

Equipment needed:

  • Barbell and squat rack
  • 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:

  • 10 CABLE PULL THRUS come up, squeeze and hold :01-:02sec
  • 8-10 STATIC LUNGES w/dumbbells, lean forward, weight on the heel not toe, squeeze opposite side at the top; repeat other side
  • 8-10 KICKBACKS w/band on knees, lean forward, lead with the heel and pause; repeat other side

Equipment needed:

  • Cable 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:

  • 10-12 SINGLE LEG PRESS stabilize with opposite leg; each side
  • 10 ROTATIONAL LUNGES w/dumbbell on shoulder, drive up; each direction
  • 20 FROG PUMPS w/dumbbell on hips, squeeze heels together then go up
  • :20sec ISOMETRIC HOLD squeeze glutes

Equipment needed:

  • Leg press 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].