*Glute Circuit

3-4 sets:

  • 10-12 SINGLE LEG HIP THRUSTS on box, squeeze at the top, right side, then...
  • 8-10 BULGARIAN SPLIT LUNGES w/dumbbell, same leg; then repeat both exercises with other leg
  • 8-12 LATERAL STEP UPS w/dumbbell; each side
  • :20-:30 sec QUAD HIP EXTENSIONS isometric hold; each side

Equipment needed:

  • Dumbell
  • Box

*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 LATERAL STEP UPS on step or bench w/dumbbells, left side; then 10-12 FOOT ELEVATED GLUTE RAISES w/dumbbell on hip, squeeze glute at the top, left side; then 8-10 ROMANIAN DEADLIFTS w/dumbbell, left side; repeat all on right side

Equipment needed:

  • Set of dumbbells
  • Step or bench

*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].

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