Glute Circuit

3-4 sets:

  • 10-12 BARBELL SQUATS w/band over knees, push knees out as you squat, squeeze glutes at the top
  • 10 SIDE STEP WITH KICK w/band over knees; each direction
  • 10-12 BAND ROTATION TWISTS rotate and squeeze; each side

Equipment needed:

  • Band
  • Barbell w/squat rack (optional set of dumbbells)
  • Longer 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 SHOCK THRUSTS relax glutes then drive and squeeze
  • :20sec ISOMETRIC GLUTE HOLD
  • 12 HAMSTRING CURLS :04sec negative
  • :15sec ISOMETRIC HAMSTRING HOLD each side
  • :15sec ISOMETRIC LUNGE HOLD each side

Equipment needed:

  • Hamstring curl machine

*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 SHOCK THRUSTS relax glutes then drive and squeeze
  • :20sec ISOMETRIC GLUTE HOLD
  • 12 HAMSTRING CURLS :04sec negative
  • :15sec ISOMETRIC HAMSTRING HOLD each side
  • :15sec ISOMETRIC LUNGE HOLD each side

Equipment needed:

  • Hamstring curl machine

*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 CLAMSHELLS side plank position w/band on knees, drive up; each side
  • 10 BARBELL HIP THRUSTS w/band on knees, back on riser, regular reps; then 10 BARBELL HIP THRUSTS w/band on knees, back on riser, top half only; then :10sec HOLD pause w/barbell in top position
  • 10-12 ROMANIAN DEADLIFT STRETCH w/dumbbells, 3-4 sec negative, squeeze glutes at the top, don't arch

Equipment needed:

  • Band
  • Barbell w/pad
  • 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 SINGLE LEG ROMANIAN DEADLIFT ww/dumbbells; each side
  • 10-12 SWINGS w/dumbbell or kettlebell, drive hips through and squeeze, don't arch back
  • 8 LATERAL LUNGES w/dumbbells, lean forward; each side
  • 10-12 GOBLET SQUATS w/dumbbell, toes out, squeeze at the top

Equipment needed:

  • 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:

  • 10 BARBELL SQUATS 4-count eccentric, glute squeeze at top
  • 10 GOBLET SQUATS w/dumbbell, legs wide, toes turned out
  • 8 CURTSY LUNGES w/dumbbells; repeat other leg
  • :20-:30sec ISO GLUTE SQUEEZE

Equipment needed:

  • Barbell on squat rack
  • 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].