Glute Circuit

3-4 sets:

  • 10 ROMANIAN DEADLIFTS w/barbell, keep knees bent, pause then drive up and squeeze through without arching
  • 14-16 LATERAL LUNGE TO ROTATION LUNGE w/dumbbell on shoulder; each side
  • 20-30 ELEVATED FROG PUMPS w/dumbbell on hips, feet elevated, heels together, pause and squeeze at the top

Equipment needed:

  • Barbell
  • Dumbbell
  • Low steps

*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

4 sets:

  • 10 ABDUCTIONS push with thighs as far as you can, pause, leaning forward
  • 10 CURTSY LUNGES full range of motion, pause at the bottom; each side
  • 10-12 PULSE SQUAT JUMPS w/bodyweight or dumbbell/medicine ball; leaning slightly forward

Equipment needed:

  • Abduction machine or a band and bench
  • Optional dumbbell or medicine ball

*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:

  • 8-10 LEG CURLS heels touching; then 8-10 LEG CURLS regular foot position
  • 10-15 sec ISOMETRIC HOLD leg at 90 degrees, use leg curl machine; each side
  • 10 LATERAL LUNGES w/dumbbells, lean forward, hips push back; each side
  • 10-15 ISOMETRIC HOLD lunge position; each side

Equipment needed:

  • Leg curl machine
  • 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].

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