Glute Circuit

4 sets:

• 12 BACK EXTENSIONS w/ or w/o dumbbells; wide stance, lean forward and push in
• 10 HIP HINGES w/glute squeeze at top
• 10 CURTSEY LUNGES lean forward, w/dumbbells; alternating
• 15-20sec ISOMETRIC GLUTE SQUEEZE HOLD feet slightly outward

Equipment needed:

• 45° Hyper Extension
• 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

4 sets:

• 7-8 RDL/BACK LUNGE CATCHES w/dumbbells; left side then repeat on right
• 30sec ISOMETRIC GLUTE SQUEEZE
• 20 HAMSTRING MARCHES core engaged, on sliders; alternating

Equipment needed:

• Sliders
• 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 or 4 sets:

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