Glute Circuit

3-4 sets:

  • 10 DOUBLE-DIP SQUATS glute squeeze at top
  • 10-12 STEP UPS [optional dumbbell] one leg then 10-12 SINGLE LEG BRIDGES using same leg; then repeat with other leg

Equipment needed:

  • Barbell, Squat Rack, and one of: a Box, Bench, or Step Ups
  • Dumbbells [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 at 7:01 am UTC [Universal Time].

Glute Circuit

3-4 sets:

  • 20 ABDUCTIONS w/band
  • 12-15 BARBELL HIP THRUSTS w/band and glutes squeeze at top
  • 8 LEAN-FORWARD LUNGES w/dumbbells, glute squeeze at top; each side
  • 8-10 ROTATIONS bodyweight, full-range of motion with glute squeeze at end; each side

Equipment needed:

  • Low bench, step up box or whatever you can use for hip thrusts
  • Band
  • 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.

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.

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