Glute Circuit

3-4 sets:

  • 10 HEX BAR SQUATS w/band above knees, slow going down; glute squeeze at top
  • 12 DONKEY KICKBACKS w/band above knees; repeat other side
  • 20 CLAMSHELLS w/band above knees, don't close gap; slow

Equipment needed:

  • Band
  • Hex bar or 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 sets:

  • 20-30 sec LATERAL PLANK isometric hold,feet on box; left side
  • 10-12 BULGARIAN SPLIT LUNGES w/dumbbells, lean forward; left side
  • 10-12 SINGLE LEG HIP THRUST w/body weight or dumbbell on hip, foot elevated on box or step; left side
  • 15 sec ISOMETRIC HOLD AT TOP POSITION OF HIP THRUST hold and squeeze; left side
  • REPEAT ALL EXERCISES ON RIGHT SIDE

Equipment needed:

  • Box
  • 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:

  • 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].

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