Glute Circuit

3-4 sets:

  • 12 LEG CURLS w/band around knees, push slightly outward and lower slowly
  • 12 STANDING CLAMSHELLS each side
  • 12 ROMANIAN DEADLIFTS w/dumbbells; fall into REVERSE LUNGE each side

Equipment needed:

  • Leg curl machine
  • Band
  • 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

3-4 sets:

  • 12-14 CABLE PULL THROUGHS w/cable machine, knees slightly bent, bend from the waist, squeeze at the top, don't arch
  • 12-14 ANGLED SIDE KICKS w/cable machine in lowest position, lead with the heel, toe turned out slightly, pause at the top
  • 14-16 GOBLET SQUATS WITH ROTATION 14-16 GOBLET SQUATS WITH ROTATION
    w/dumbbell in chalice grip, squeeze on rotation
  • :20sec ISOMETRIC GLUTE HOLD

Equipment needed:

  • Cable Machine w/ankle straps
  • 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:

  • 20 INTERNAL AND EXTERNAL CLAMSHELLS w/band above knees, heel goes up then knee opens; repeat other side
  • 8 BULGARIAN SPLIT-SQUATS w/dumbbells, one foot on step or bench, lean forward, squeeze opposite side at the top w/pause; repeat other side
  • 10 NEGATIVE DEADLIFTS w/barbell or dumbbells, lift and squeeze at the top; fight down for 4-5 sec

Equipment needed:

  • Band
  • Set of dumbbells
  • Barbell

*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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