Glute Circuit

3-4 sets:

• 15-20 45 DEGREE BACK EXTENSIONS toes turned out
• 8 LATERAL LUNGE INTO CURTSY LUNGE w/dumbbell on same shoulder as stretched leg; repeat other side
• 10-12 ROMANIAN DEAD LIFTS w/STIFF LEG w/dumbbells, 4 sec negatives, squeeze at the top
• 30 sec ISOMETRIC HOLD squeeze glute

Equipment needed:

• 45 Degree Hyperextension Bench
• 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:

• 8-10 FOOT ELEVATED CURTSY /dumbbell on step box, lean forward; repeat other side
• 20 HIP THRUSTS w/barbell, back elevated on step box, chin tucked in, squeeze at the top
• 8-10 SPLIT STANDS w/dumbbell, rear foot elevated on step box, lean forward, squeeze at the top; repeat other side
• 20 FROG PUMPS w/dumbbell, feet together and elevated on step box

Equipment needed:

• Step boxes
• Dumbbell
• 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].

Glute Circuit

3-4 sets:

• 15 HIP THRUSTS w/barbell, squeeze at the top; then 10-15 sec ISOMETRIC HOLD at the top, squeeze
• 12 GLUTE KICKBACKS w/cable machine, keep foot slightly turned out, control speed; then 10 sec ISOMETRIC HOLD at the top, same side; repeat both other side
• 12 SUMO SQUATS w/heavy dumbbell and band above knees, push knees out and lean forward, squeeze at the top; then 10-15 sec ISOMETRIC HOLD at the bottom, push knees out

Equipment needed:

• Barbell
• Steps
• Cable machine
• Band
• 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].