Glute Circuit

3-4 sets:

• 10 ECCENTRIC DEADLIFTS w/barbell, slow on eccentric; glute squeeze at top
• 10 SIDE LUNGES w/dumbbells, lean back, push from the heal; repeat other side
• 20 FROG PUMPS w/dumbbell rolled onto hip; press heals together
• 15-20 sec ISOMETRIC LUNGE HOLDS "pull" heals toward center

Equipment needed:

• Barbell
• One heavy- and two medium-weight 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 CURTSY LUNGES w/dumbbell & cable machine, align w/cable; repeat other side
• 12-15 SINGLE-LEG HIP THRUSTS w/dumbbell; repeat other side
• 10 DLUBLE DIP ROTATION SQUATS w/dumbbell; repeat other leg

Equipment needed:

• Cable Machine
• Dumbbell

*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 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].