Glute Circuit

3-4 sets:

• 10 ROMANIAN DEADLIFTS w/barbell, keep knees bent, pause then drive up and squeeze through without arching
• 14-16 LATERAL LUNGE TO ROTATION LUNGE w/dumbbell on shoulder; each side
• 20-30 ELEVATED FROG PUMPS w/dumbbell on hips, feet elevated, heels together, pause and squeeze at the top

Equipment needed:

• Barbell
• Dumbbell
• Low steps

*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

4 sets:

• 10 ABDUCTIONS push with thighs as far as you can, pause, leaning forward
• 10 CURTSY LUNGES full range of motion, pause at the bottom; each side
• 10-12 PULSE SQUAT JUMPS w/bodyweight or dumbbell/medicine ball; leaning slightly forward

Equipment needed:

• Abduction machine or a band and bench
• Optional dumbbell or medicine ball

*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 LEG CURLS heels touching; then 8-10 LEG CURLS regular foot position
• 10-15 sec ISOMETRIC HOLD leg at 90 degrees, use leg curl machine; each side
• 10 LATERAL LUNGES w/dumbbells, lean forward, hips push back; each side
• 10-15 ISOMETRIC HOLD lunge position; each side

Equipment needed:

• Leg curl machine
• 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 BARBELL SQUATS w/band just below knees, keep knees pushed out
• 10 sec SIDE ABDUCTION ISOMETRIC HOLD then 10 STEPS w/band in direction of hold, keep tension on band; repeat both on opposite side
• 20 FROG PUMPS w/dumbbell or weight, heels pushed together

Equipment needed:

• Barbell
• Band
• Heavy dumbbell or weight

*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:

• 6-8 STATIC LUNGES w/heavy dumbbells, squeeze opposite side glute at top, rest; repeat other side
• 10 sec ISOMETRIC GLUTE SQUEEZE
• 8-10 SINGLE LEG CURLS pause at the top; slow on eccentric
• 10 sec ISOMETRIC GLUTE SQUEEZE
• 10 BOX SQUATS w/dumbbell; touch ball/box/bench
• 10 sec ISOMETRIC GLUTE SQUEEZE

Equipment needed:

• Set of heavy dumbbells
• Single-Leg hamstring curl machine, cable machine with ankle attachment or slider
• Ball, box or low 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].

Glute Circuit

3-4 sets:

• 12 BARBELL DEADLIFTS optional dumbbells
• 12 ROPE PULL THROUGHS using cable machine, rope through legs, push back then forward w/squeeze
• 14 KICKBACKS INTO CURTSY LUNGE using cable machine; each side

Equipment needed:

• Barbell or optional set of dumbbells
• Cable 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].