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].

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].