Glute Circuit

3-4 sets:

  • 8-10 BARBELL SQUATS w/double dip at bottom, squeeze at the top, don't arch
  • 8 ROTATIONAL LUNGES double dip w/dumbbell on shoulder, squeeze at the top; each side
  • 10 BAND SIDE WALKS 2 left then 2 right, keep knees pushed out
  • 10-12 SHOCK THRUSTS squeeze glutes, no bend in back

Equipment needed:

  • Barbell
  • Dumbbell
  • Towel and 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:

  • 12-15 LEG CURLS laying down on leg curl machine, pause at the top; heels touching
  • 8 SINGLE LEG ROMANIAN DEADLIFTS w/heavy dumbbell; each side
  • 12-15 LEG CURLS laying down on leg curl machine, pause at the top; toes touching
  • 8 STATIC LUNGES w/heavy dumbbells, lean forward, squeeze at the top; each side

Equipment needed:

  • Leg curl machine
  • Set of heavy 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:

  • 12-15 HYPEREXTENSIONS wide stance, rounded back, push hips; squeeze glutes at top
  • 8-10 CURTSY LUNGES w/dumbbell; repeat each side
  • 20-30 sec ISO GLUTE HOLD w/band around ankles; push knees ou
  • 20-30 sec ABDUCTION ISO HOLD w/band above knees; push knees out

Equipment needed:

  • 45° hyperextension bench or stability ball
  • Dumbbell
  • Towel and 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]. 031018

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