Glute Circuit

3-4 sets:

• 20 FLOOR HIP THRUSTS w/barbell and band above knees, push knees out, pause and squeeze at the top
• 10-15 LATERAL STEPS w/band above knees, dumbbell on shoulder of walking direction, step then dip; repeat other direction
• 10-12 ROMANIAN DEADLIFT INTO LUNGE w/dumbbells, single leg; each side

Equipment needed:

• Band
• Barbell
• 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 SIDE LUNGE TO STAGGERED STAND SQUATS w/dumbbells, lean forward; repeat other side
• 45-60 sec ISOMETRIC HOLD w/band around knees, push knees out as hard as you can, stay low
• 15 KICKBACKS w/band around knees, pause and squeeze at the top; each side

Equipment needed:

• 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].

Glute Circuit

3-4 sets:

• 12 HINGE SWINGS w/dumbbell or kettlebell; glute squeeze at top
• 12 DUMBBELL SQUATS (or with light barbell), controlled-slow negative rep
• 8 EXPLOSIVE UNILATERAL ROTATIONS w/dumbbell on shoulder, squeeze at the top; each side
• 8-10 LATERAL LUNGES w/set of dumbbells, controlled; alternate

Equipment needed:

• 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].