Glute Circuit

3-4x sets:

  • 8-10 SPLIT-STAND ROMANIAN DEADLIFTS w/dumbbell or barbell; each side
  • BENCH HYPEREXTENSIONS w/ankle weights and band [around feet]
  • 10 ALTERNATING LATERAL LUNGES w/dumbbell; each side

Equipment needed:

  • Dumbbell sets of different weight
  • Ankle weights, stretch band and 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 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].

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