Glute Circuit

3-4 sets:

• 12 BARBELL DEADLIFTS slow and controlled negative reps; squeeze at the top
• 15 BAND ABDUCTIONS on back w/feet elevated on barbell, feet open as you push out holding barbell in place
• 20-30 sec DONKEY KICK isometric hold w/band; each side
• 10 BODY WEIGHT SQUATS w/band above knees, squeeze at the top

Equipment needed:

• Barbell
• 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:

• 8-10 BARBELL SQUATS focus on activating muscles and being one with the motion
• 12-15 SINGLE-LEG BRIDGES squeeze hard at the top; each side
• 12-15 STANDING SIDE KICKS w/ankle weights, toe slightly angled out, squeeze glutes at top; each side

Equipment needed:

• Rack w/barbell
• Ankle weights

*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 BAND ABDUCTIONS on step, lean forward, w/band above knees, open and close slowly; then 12-15 BAND ABDUCTIONS on step, lean backwards, w/band above knees, open and close slowly
• 12-15 HIP THRUSTS w/barbell, upper back on step, band above knees, pause at the top
• 12 LATERAL LUNGE INTO BACK HINGE w/dumbbells, left side first; repeat right side

Equipment needed:

• Band
• Step
• 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].