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].

Glute Circuit

3-4 sets:

  • 20 INTERNAL AND EXTERNAL CLAMSHELLS w/band above knees, heel goes up then knee opens; repeat other side
  • 8 BULGARIAN SPLIT-SQUATS w/dumbbells, one foot on step or bench, lean forward, squeeze opposite side at the top w/pause; repeat other side
  • 10 NEGATIVE DEADLIFTS w/barbell or dumbbells, lift and squeeze at the top; fight down for 4-5 sec

Equipment needed:

  • Band
  • Set of dumbbells
  • Barbell

*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 SQATS WITH BAND w/barbell, band above knees, push knees out and hold; squeeze at the top
  • 15 BAND ABDUCTION in squat stand, hold bar; push knees in and out
  • 10 SINGLE LEG ROMANIAN DEADLIFT TO DROP LUNGE w/dumbbells; repeat other side

Equipment needed:

  • Barbell
  • 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:

  • 15 BAND ABDUCTIONS push knees out
  • 10-12 BARBELL SQUATS w/band around knees, keep knees pushed out
  • 15 LEG CURLS using ball as a stabilizer
  • 20 FROG PUMPS w/dumbbell on hips, heels pushed together, squeeze at the top
  • 20 FLOOR BRIDGES w/dumbbell on hips, squeeze at the top

Equipment needed:

  • Band
  • Barbell
  • Ball
  • 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 PRESSES wide-stance w/band above knees; then 12 LEG PRESSES shoulder-width stance with band above knees; then 12 LEG PRESSES narrow stance w/band below knees
  • 12 SIDE STEPS short, push out on band around ankles; each direction
  • 17 HINGE, BACK LUNGE with each leg then repeat; w/dumbbells

Equipment needed:

  • Leg press 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:

  • 8-10 SPLIT STAND SQUATS elevated w/barbell, staggered stand, foot elevated, weight on front foot; both sides
  • 10-12 ROMANIAN DEADLIFTS on step, w/ dumbbells; bend from hip
  • 12-14 DUMBBELL OR KETTLEBELL SWING w/glute squeeze at the top

Equipment needed:

  • Barbell
  • Step
  • Set of dumbbell
  • Heavy dumbbell or kettlebell

*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].