Glute Circuit

3-4 sets:

• 12 SQUATS using squat machine, w/band, push knees out, pause at the bottom, squeeze at the top
• 15 SIDE KICKS w/band; each side
• 15-20 ABDUCTIONS on abduction machine, keep weight high, w/pause
• 15 BACK KICKS w/band, keep back straight; each side

Equipment needed:

• Squat machine (optional dumbbells or barbell)
• Band
• Abduction machine

*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 sets:

• 12-18 HIP THRUSTS w/band above knees and back elevated; then 12-18 ABDUCTIONS w/band above knees and back elevated, keep back straight; then 12-18 HIP THRUSTS WITH ABDUCTION w/band above knees and back elevated; then 30 sec HOLD w/band above knees, push out and push up
• 8-10 ALTERNATING LUNGES w/dumbbells; each side
• 12 ROMANIAN DEADLIFTS w/dumbbells

Equipment needed:

• Band
• Box, bench or step ups
• 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:

• 7 HIP THRUSTS w/barbell, shoulders on risers, full range of motion w/glute squeeze at top
• 7 HIP THRUSTS w/barbell, shoulders on risers, halfway drop w/glute squeeze at top
• 8 HALF-LUNGE to HALF-STEPS use riser, lean forward, w/dumbbells, pause at bottom; repeat other side
• 10-12 ROMANIAN DEADLIFTS w/barbell, dumbbell or kettlebell; pause at bottom, pause at top w/glute squeeze

Equipment needed:

• Barbell and risers
• Set of dumbbells
• Optional 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].