Circuits

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].