Glute Circuit

3-4 sets:

  • 12-15 LEG CURLS laying down on leg curl machine, pause at the top; heels touching
  • 8 SINGLE LEG ROMANIAN DEADLIFTS w/heavy dumbbell; each side
  • 12-15 LEG CURLS laying down on leg curl machine, pause at the top; toes touching
  • 8 STATIC LUNGES w/heavy dumbbells, lean forward, squeeze at the top; each side

Equipment needed:

  • Leg curl machine
  • Set of heavy 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:

  • 12-15 HYPEREXTENSIONS wide stance, rounded back, push hips; squeeze glutes at top
  • 8-10 CURTSY LUNGES w/dumbbell; repeat each side
  • 20-30 sec ISO GLUTE HOLD w/band around ankles; push knees ou
  • 20-30 sec ABDUCTION ISO HOLD w/band above knees; push knees out

Equipment needed:

  • 45° hyperextension bench or stability ball
  • Dumbbell
  • Towel 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:

  • 5 STEP PUSH OFFS w/dip belt or weight belt attached to cable machine; then 5 STEP CATCHES w/dip belt or weight belt attached to cable machine; repeat both on same side 3 times then repeat same circuit on opposite side
  • 10-12 ADVANCED ROMANIAN DEADLIFT w/dumbbells, do not arch back too much, control the motion; repeat opposite side
  • 10 STANDING KICKBACKS w/band on knees, lead with heal, do not arch; then 10 STANDING KICKBACKS w/band on knees, same side, leg bent, leading with back of knee; repeat both on opposite side

Equipment needed:

  • Dip belt or weight belt
  • Cable machine
  • Set of dumbbells
  • 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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