Glute Circuit

3-4 sets:

  • 6-8 STATIC LUNGES w/heavy dumbbells, squeeze opposite side glute at top, rest; repeat other side
  • 10 sec ISOMETRIC GLUTE SQUEEZE
  • 8-10 SINGLE LEG CURLS pause at the top; slow on eccentric
  • 10 sec ISOMETRIC GLUTE SQUEEZE
  • 10 BOX SQUATS w/dumbbell; touch ball/box/bench
  • 10 sec ISOMETRIC GLUTE SQUEEZE

Equipment needed:

  • Set of heavy dumbbells
  • Single-Leg hamstring curl machine, cable machine with ankle attachment or slider
  • Ball, box or low bench

*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 BARBELL DEADLIFTS optional dumbbells
  • 12 ROPE PULL THROUGHS using cable machine, rope through legs, push back then forward w/squeeze
  • 14 KICKBACKS INTO CURTSY LUNGE using cable machine; each side

Equipment needed:

  • Barbell or optional set of dumbbells
  • Cable 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:

  • 8 ELEVATED LUNGES front foot elevated on step, w/dumbbells; then 8 ELEVATED LUNGES same leg elevated in back, w/dumbbells; repeat both exercises other side
  • 10 SINGLE LEG BRIDGES on floor, single leg elevated on bench, controlled; then 10 SINGLE LEG BRIDGE same leg on floor, back on bench; repeat both exercises other side
  • 8-10 SQUATS w/dumbbells

Equipment needed:

  • Set of dumbbells
  • Step
  • Bench

*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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