Glute Circuit

3-4 sets:

  • 8-10 OFFSET SINGLE-LEG HIP THRUSTS with more weight on left side, squeeze at the top, left heal planted; right foot up or down solely for stability
  • 8 STATIC LUNGE w/OPPOSITE SIDE GLUTE SQUEEZE with set of dumbbells, left side
  • 10 LATERAL JUMPS w/CATCH left side
  • :15 sec ISOMETRIC GLUTE SQUEEZE left side only, right side should be loose
  • REPEAT ALL WITH OPPOSITE LEG one set; do three sets maximum

Equipment needed:

  • Barbell
  • 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:

  • 10-12 SINGLE LEG HIP THRUSTS on box, squeeze at the top, right side, then...
  • 8-10 BULGARIAN SPLIT LUNGES w/dumbbell, same leg; then repeat both exercises with other leg
  • 8-12 LATERAL STEP UPS w/dumbbell; each side
  • :20-:30 sec QUAD HIP EXTENSIONS isometric hold; each side

Equipment needed:

  • Dumbell
  • Box

*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 DEFICIT HINGE LUNGES foot on plate w/dumbbell, lean forward as you come down, weight on leading heel and mid foot, squeeze opposite side at the top; repeat other side
  • 10-12 GOBLET SQUATS w/dumbbell, heels elevated on plate, squeeze glutes at the top
  • 10-12 JUMPS w/band above knees, short hops, fully extend, knees pushed out
  • 10 SIDE WALKS slow, all left then repeat right

Equipment needed:

  • Plate
  • 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].

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