Glute Circuit

3-4 sets:

  • 8 BARBELL SQUATS 3 second count going down, 1 second hold at the bottom, 3 second count going back up, squeeze at the top, don't arch
  • 10-15 BARBELL LUNGES w/45 pound bar on back; repeat each side
  • 15 SINGLE LEG ELEVATED HIP THRUSTS back elevated on box or bosu ball, w/dumbbell on lap; repeat each side
  • 30 sec ISOMETRIC SQUEEZE

Equipment needed:

  • Barbell/squat rack
  • Box or bosu ball

*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:

  • 10-12 45 DEGREE HYPER EXTENTSIONS w/45 degree hyper extension bench, single leg; repeat other leg then repeat both legs together
  • 12-15 BAND ABDUCTIONS leaning forward w/band below the knees; each side
  • 15 DUMBBELL SWINGS w/dumbbell or kettlebell, drive hips through, don't arch, squeeze at the top

Equipment needed:

  • 45 degree hyper extension bench
  • Band
  • Dumbbell or 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:

  • 10-12 CLAMSHELLS w/band above knees, push out while you come up; repeat each side
  • 10 BARBELL SQUATS w/band above knees, knees out and squeeze glutes at the top
  • 8-10 ROMANIAN DEADLIFTS single leg, w/dumbbell; repeat each side

Equipment needed:

  • Band
  • Dumbbell
  • Barbell and squat rack

*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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