Glute Circuit

3-4 sets:

  • 8-10 HAMSTRING CURLS 2 legs up, negative 1 leg down; then 810-12 SEC ISOMETRIC HOLD push up w/same leg; repeat other side
  • 20-30 FROG PUMPS w/heavy dumbbell or kettlebell on hip, push heels in

Equipment needed:

  • Leg curl machine
  • Heavy dumbbell or kettlebell

*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 KETTLEBELL OR DUMBBELL SWINGS squeeze at the top without arching
  • 7/7 LATERAL LUNGES ALTERNATING w/bar on shoulders, chest is up
  • 12-14 KETTLEBELL OR DUMBBELL GOBLET SQUATS w/band around knees, push knees out
  • 20 LATERAL JUMPS w/band around knees; 20 reps total

Equipment needed:

  • Kettlebell or dumbbell
  • Bar
  • 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:

  • 20/15/10/8 HIP THRUSTS w/barbell, add weight each set of reps, band just above knees, chin tucked in, turn knees out at the top
  • 10 TRAP BAR/DUMBBELL SQUATS band just above knees, drive knees out and squeeze at the top
  • 10 ROTATIONAL DOUBLE DIP SQUATS w/heavy dumbbell, goblet grip, drive hip through to squeeze glute at the top and pause; each side
  • 10 ISOMETRIC HOLDS hold for 30 sec

Equipment needed:

  • Band
  • Barbell
  • Steps
  • Trap bar or set of dumbbells
  • Heavy 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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