Glute Circuit

3-4 sets:

• 20/15/10/8 HIP THRUSTS w/barbell, add weight each set of reps, band just above knees, chin tucked in, turn knees out at the top
• 10 TRAP BAR/DUMBBELL SQUATS band just above knees, drive knees out and squeeze at the top
• 10 ROTATIONAL DOUBLE DIP SQUATS w/heavy dumbbell, goblet grip, drive hip through to squeeze glute at the top and pause; each side
• 10 ISOMETRIC HOLDS hold for 30 sec

Equipment needed:

• Band
• Barbell
• Steps
• Trap bar or set of dumbbells
• Heavy 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 LEG CURLS w/band around knees, push slightly outward and lower slowly
• 12 STANDING CLAMSHELLS each side
• 12 ROMANIAN DEADLIFTS w/dumbbells; fall into REVERSE LUNGE each side

Equipment needed:

• Leg curl machine
• Band
• 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].

Glute Circuit

3-4 sets:

• 20 INTERNAL AND EXTERNAL CLAMSHELLS w/band above knees, heel goes up then knee opens; repeat other side
• 8 BULGARIAN SPLIT-SQUATS w/dumbbells, one foot on step or bench, lean forward, squeeze opposite side at the top w/pause; repeat other side
• 10 NEGATIVE DEADLIFTS w/barbell or dumbbells, lift and squeeze at the top; fight down for 4-5 sec

Equipment needed:

• Band
• Set of dumbbells
• Barbell

*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].