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].

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