Glute Circuit

4 sets:

• 8-10 SUPER SLOW SQUATS w/barbell, count 4 seconds down, 4 seconds up; glute squeeze at top
• 10 ROTATING LEAN LUNGES w/dumbbell; alternating
• 10-10-5-5 FROG PUMPS 10 slow, 10 fast, 5 slow, 5 fast

Equipment needed:

• Barbell and Squat Rack
• 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 HIP HINGES w/dumbbell, slow negative; then…
• 8-10 POWER SWINGS w/glute squeezes
• 8-10 SIDE LUNGES w/dumbbells, on platform; repeat other side
• 12 HIP THRUSTS band above knees, shoulders on platform
• 12 HIP ABDUCTIONS face down

Equipment needed:

• 3 dumbbells
• Band and platform/step

*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:

• 10 ABDUCTIONS push with thighs as far as you can, pause, leaning back
• 10 ABDUCTIONS push with thighs as far as you can, pause, leaning forward
• 10 CURTSY LUNGES alternating
• 10-12 PULSE SQUAT JUMPS w/bodyweight or dumbbell/medicine ball; leaning slightly forward

Equipment needed:

• Abduction machine or a band and bench
• Optional dumbbell or medicine ball

*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].