Glute Circuit

3 or 4 sets:

• 8 BULGARIAN SPLIT-SQUATS w/dumbbells, leaning forward, rear foot elevated, squeeze glute of elevated leg at top; each side
• 5-5-5 BAND WALKING 5 to the left with band above knees, 5 to the left with band just below knees, and 5 to the left with band at ankles then repeat going right
• 10 GOBLET SQUATS controlled; glute squeeze at top

Equipment needed:

• Low step
• Dumbbells
• Band

*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 or 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].

Glute Circuit

3-4 sets:

• 30sec HOLD wide stance in leg press machine w/band just above knees
• 12-15 LEG PRESSESwide stance w/band just above knees
• 10-12 SIDE STEPS w/band taut around ankles; right then left
• 10 GOBLET SQUATS toes out, butt out; glute squeeze at top

Equipment needed:

• Leg Press
• Band
• Heavy Dumbbell

*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].