Glute Circuit

3-4 sets:

• 8 SINGLE LEG ROMANIAN DEADLIFT ww/dumbbells; each side
• 10-12 SWINGS w/dumbbell or kettlebell, drive hips through and squeeze, don't arch back
• 8 LATERAL LUNGES w/dumbbells, lean forward; each side
• 10-12 GOBLET SQUATS w/dumbbell, toes out, squeeze at the top

Equipment needed:

• Set of dumbbells
• Optional 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].

Glute Circuit

3-4 sets:

• 10 BARBELL SQUATS 4-count eccentric, glute squeeze at top
• 10 GOBLET SQUATS w/dumbbell, legs wide, toes turned out
• 8 CURTSY LUNGES w/dumbbells; repeat other leg
• :20-:30sec ISO GLUTE SQUEEZE

Equipment needed:

• Barbell on squat rack
• 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:

• 12-15 DEEP CABLE SQUATS using cable machine w/bar, wide stance, squeeze glutes at the top
• 7/7/7 SLIDE LUNGES w/slider, 7 lunges to the back, 7 while holding position (squeezing glute as leg pushes out) then 7 around; repeat other side
• 10-12 CABLE ABDUCTIONS TO THE SIDE using cable machine w/ankle strap, lighter weight; repeat other side

Equipment needed:

• Cable machine w/bar and ankle strap
• Slider

*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:

• 10-15 ABDUCTIONS w/abduction machine, leaning back; repeat leaning forward
• 15-20 BODYWEIGHT JUMPS w/band above knees, focus on pushing knees out
• 15-20 BAND KICKBACKS repeat other side

Equipment needed:

• Abduction machine
• 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:

• 12 FUN CIRCUITS band above knees and above ankles, 12"-1/+1" turnouts right, 12 left then 12 both
• 8 SLIDE LUNGES w/dumbbells, foot on slider, squeeze then drop knee; repeat other side
• 12 GOBLET SQUATS w/dumbbell, band above knees, elevate heels, push knees out, glute squeeze at top

Equipment needed:

• 2 bands
• Set of dumbbells and slider
• Weight plates

*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 BARBELL DEADLIFTS squeeze glutes at the top
• 10-12 SIDE WALKS w/band, staggered stance, forward leg leads; repeat other direction
• 15-20 FEET ELEVATED FLOOR BRIDGE w/band, back on floor, heels elevated on box or bench, push knees out, squeeze glutes at the top

Equipment needed:

• Barbell
• Band
• Box, steps or bench

*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].