Glute Circuit

3-4 sets:

  • 12 HIP THRUSTS w/band above knees, dumbbell on left leg pushing off Bosu, tension on band; repeat other side
  • 12 LATERAL MARCHES w/band above knees, shoulders on Bosu; alternating
  • 12 DUMBBELL SWINGS hip hinge, drive the hip through, squeeze at top

Equipment needed:

  • Band
  • Dumbbell
  • Bosu Ball or Step Box
  • Kettlebell (optional)

*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

3-4 sets:

  • 12-15 HYPEREXTENSIONS wide stance, rounded back, push hips; squeeze glutes at top
  • 8-10 CURTSY LUNGES w/dumbbell; repeat each side
  • 20-30sec ISO GLUTE HOLD w/band around ankles; push knees out
  • 20-30sec ABDUCTION ISO HOLD w/band above knees; push knees out

Equipment needed:

  • 45° hyperextension bench or stability ball
  • Dumbbell, towel and 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

3-4 sets:

  • 10 HEX BAR SQUATS w/band above knees, slow going down; glute squeeze at top
  • 12 DONKEY KICKBACKS w/band above knees; repeat other side
  • 20 CLAMSHELLS w/band above knees, don't close gap; slow

Equipment needed:

  • Band
  • Hex Bar or 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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