Glute Circuit

3-4 sets:

• 8-10 DUMBBELL HIP HINGES slow negative
• 8-10 POWER SWINGS into glute squeezes
• 8-10 SIDE LUNGES w/dumbbell, on platform; each leg
• 12-15 HIP THRUSTS band above knees, shoulders on platform
• 12-15 HIP ABUDUCTIONS band above knees; face down

Equipment needed:

• Up to 3 dumbbells
• Band and platform

*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:

• All one side:
  10 DROP SQUATS w/dumbbell, on step, just touch; 12 HIP THRUSTS w/dumbbell, on step; 8 SIDE LUNGES.
  Repeat all with other side/leg.
• 10-12 SHOCK THRUSTS

Equipment needed:

• Dumbbell
• Box 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:

• 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].