Glute Circuit

3-4 sets:

  • 5-7 SPLIT LUNGE JUMPS bodyweight or add weight if you are able, pause at bottom, one side then...
  • 8-10 ROMANIAN DEADLIFTS w/dumbbells, same leg, then repeat both exercises with other leg
  • 10 SUMO SQUATS w/heavy dumbbell, glute squeeze at top

Equipment needed:

  • Set of Dumbbells
  • A heavier 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:

  • 12-15 FLOOR HIP THRUSTS w/sliders & barbell, thrust up squeezing the glutes, pause, eccentric hamstring push out
  • 8 LATERAL LUNGES w/dumbbells, alternate each side
  • 12-15 DONKEY KICKS w/ankle weights and band, extend and hold

Equipment needed:

  • Set of sliders and barbell
  • Set of dumbbells, ankle weights, 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:

  • 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].

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