Glute Circuit

3 or 4 sets:

• 6-8 STATIC LUNGES w/heavy dumbbells, squeeze opposite side glute at top, rest; repeat other side
• :10sec ISOMETRIC GLUTE SQUEEZE
• 8-10 SINGLE LEG CURLS pause at the top; slow on eccentric
• :10sec ISOMETRIC GLUTE SQUEEZE
• 10 BOX SQUATS w/dumbbell; touch ball/box/bench

Equipment needed:

• Set of heavy dumbbells
• Single-leg hamstring curl machine, cable machine with ankle attachment or slider
• Ball, box or low bench

*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 sets:

• 8-10 BARBELL DEADLISTS w/squeeze hold at top
• 10 SIDE LUNGES w/w/dumbbell, lean forward; each side
• :20 sec ISOMETRIC HIP THRUSTS w/barbell; on floor
• 15 BARBELL HIP THRUSTS

Equipment needed:

• Barbell and pad/towell
• 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

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].