*Glute Circuit

3-4 sets:

  • 8-10 SPLIT-STAND ROMANIAN DEADLIFTS w/dumbbell or barbell, stay on heel; each sidet
  • 15-20 BENCH HYPEREXTENSIONS w/ankle weights and band [around feet]
  • 10 LATERAL LUNGES w/dumbbell alternating; each side

Equipment needed:

  • Set of dumbbells
  • Bench
  • Ankle weights
  • 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:

  • 8 GOBLET SQUAT REVERSE LUNGES w/dumbbell, lean in; each side
  • 8 ROMANIAN DEADLIFTS w/dumbbell, squeeze at the top; each side
  • 10 BAND ROTATIONS w/squeeze; each side
  • :30sec PLANK isometric hold; push up position

Equipment needed:

  • 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:

  • 8-10 DEFICIT HINGE LUNGES foot on plate w/dumbbell, lean forward as you come down, weight on leading heel and mid foot, squeeze opposite side at the top; repeat other side
  • 10-12 GOBLET SQUATS w/dumbbell, heels elevated on plate, squeeze glutes at the top
  • 10-12 JUMPS w/band above knees, short hops, fully extend, knees pushed out
  • 10 SIDE WALKS slow, all left then repeat right

Equipment needed:

  • Plate
  • Dumbbell
  • 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].

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