Glute Circuit

3 sets:

• 12 LEG PRESSES wide stance, band ABOVE knees
• 12 LEG PRESSES shoulder-width stance, band ABOVE knees
• 12 LEG PRESSES narrow stance, band BELOW knees
• 12 SIDE STEPS short, w/band above ankles
• 7 HINGES then alternating BACK LUNGES w/dumbbells

Equipment needed:

• Leg Press Machine
• Band
• 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.

Glute Circuit

3-4x sets:

• 10 SPLIT LUNGES right foot elevated, LEFT side planted, holding tricep rope on cable machine (or dumbbell); then…
• 10-12 KICKUPS LEFT side only, squeezing at top, w/ankle weights. Then repeat both with RIGHT side
• 10-12 ROMANIAN DEADLIFTS w/dumbbell; pause at bottom and squeeze at top

Equipment needed:

• Ankle weights
• Cable Machine with Tricep Rope (or use a dumbbell)
• 10-12" high step (can also stack up risers)

*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.

Glute Circuit

3 sets:

• 12 HINGE SWINGS w/dumbbell or kettlebell, glute squeeze at top
• 12 DUMBBELL SQUATS (or with light barbell), controlled—slow negative rep
• 8 EXPLOSIVE UNILATERAL ROTATIONS w/dumbbell on shoulder; each side
• 8-10 LATERAL LUNGES w/set of dumbbells, controlled; each side

Equipment needed:

• Set of dumbbells
• Kettlebell (optional)
• Barbell (optional)

*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.