Glute Circuit

3-4 sets:

• 12 SHOCK THRUSTS
• :20 ISOMETRIC GLUTE HOLD
• 12 HAMSTRING CURLS :04 negative
• :15 ISOMETRIC HAMSTRING HOLD
• :15 ISOMETRIC LUNGE HOLD

Equipment needed:

• Hamstring Curl Machine

*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 BARBELL SQUATS 4-count eccentric, glute squeeze at top
• 10 GOBLET SQUATS w/dumbbell, legs wide, toes turned out
• 8 CURTSY LUNGES w/dumbbells; repeat other leg
• :20-:30sec ISO GLUTE SQUEEZE

Equipment needed:

• Barbell on 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

3-4 sets:

• 12 FUN CIRCUITS band above knees and above ankles, 12 “-1/+1” turnouts right, 12 left then 12 both
• 8 SLIDE LUNGES w/dumbbells, foot on slider, squeeze then drop knee; repeat other side
• 12 GOBLET SQUATS w/dumbbell, band above knees, elevate heels, push knees out, glute squeeze at top

Equipment needed:

• 2 Bands
• Set of Dumbbells and slider
• Weight Plates

*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].