Glute Circuit

3-4 sets:

  • 5 STEP PUSH OFFS w/dip belt or weight belt attached to cable machine; then 5 STEP CATCHES w/dip belt or weight belt attached to cable machine; repeat both on same side 3 times then repeat same circuit on opposite side
  • 10-12 ADVANCED ROMANIAN DEADLIFT w/dumbbells, do not arch back too much, control the motion; repeat opposite side
  • 10 STANDING KICKBACKS w/band on knees, lead with heal, do not arch; then 10 STANDING KICKBACKS w/band on knees, same side, leg bent, leading with back of knee; repeat both on opposite side

Equipment needed:

  • Dip belt or weight belt
  • Cable machine
  • 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:

  • 20-25 HIP THRUSTS w/barbell, feet elevated on stacked plates, toes turned out, back on step risers, controlling on the way down
  • 8-10 LATERAL LUNGES w/dumbbells, lean forward; each side
  • 12-15 SWINGS w/dumbbell or kettlebell, don't arch back, squeeze glutes at top; be powerful
  • 20-30 sec ISOMETRIC GLUTE HOLD squeeze glutes hard

Equipment needed:

  • Barbell
  • Plates
  • Step boxes
  • Set of dumbbells
  • Optional 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:

  • 20 LATERAL JUMP WITH ROTATION w/band over knees, keep band pushed out
  • 12 SCORPION KICKBACKS w/band; each side
  • 10 CURTSY LUNGES w/dumbbells; each side

Equipment needed:

  • 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].

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