Glute Circuit

3-4 sets:

  • 7-8 STATIC REVERSE LUNGES w/dumbbells, lean forward, elevated left heal, stretch left, squeeze right at top; repeat other side
  • 12 ROMANIAN DEADLIFTS w/dumbbells or barbell, both heals elevated; glute squeeze at top
  • 12-15 CLAM SHELLS w/band above knees; repeat other side

Equipment needed:

  • Set of Dumbbells
  • Two weight plates
  • Barbell (optional; for RDLs)
  • Hip Circle 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 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].

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