Glute Circuit

4 sets:

  • 8-10 DEFICIT DEADLIFTS feet on risers 1 to 4 inches [2.5-10 centimeters] off floor; glute squeeze at top
  • BAND/STABILITY BALL CIRCUIT20-30 sec hold, side to side 20 reps, front and back 20 reps THEN 20-30 sec hold again
  • 8 SIDE LUNGES w/dumbbells, lean forward; repeat other side

Equipment needed:

  • Plates or low riser, barbell
  • Band and stability ball
  • 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 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].

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