Glute Circuit

3-4 sets:

  • 10 CABLE SIDE KICKBACKS/CURTSY LUNGES repeat other side
  • 20 GOBLET SQUATS w/dumbbell, wide stance w/squeeze at top
  • 20 CLAMSHELLS w/band around knees, back elevated
  • 20 CLAMSHELLS w/band around knees, face down

Equipment needed:

  • Cable machine
  • Dumbbell
  • Band and a Bosu Ball or platform

*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:

  • 15 HIP THRUSTS w/barbell and band around knees, push knees out and squeeze at the top, controlled on the way down
  • 20-25 HIP THRUSTS w/10 lbs plate between legs, push in, squeeze at the top
  • 8-10 GOBLET SLIDE LUNGES w/dumbbell and slider, lean forward as leg pushes out; repeat other side
  • 14 SKIER SIDE JUMPS explosive drive

Equipment needed:

  • Barbell and steps
  • Band
  • 10 lbs plate
  • Slider

*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:

  • 5-7 SPLIT LUNGE JUMPS bodyweight or add weight if you are able, pause at bottom, one side then...
  • 8-10 ROMANIAN DEADLIFTS w/dumbbells, same leg, then repeat both exercises with other leg
  • 10 SUMO SQUATS w/heavy dumbbell, glute squeeze at top

Equipment needed:

  • Set of Dumbbells
  • A heavier 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].

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