Glute Circuit

3-4 sets:

  • 12-14 SIDE LUNGE TO STAGGERED STAND SQUATS w/dumbbells, lean forward; repeat other side
  • 45-60 sec ISOMETRIC HOLD w/band around knees, push knees out as hard as you can, stay low
  • 15 KICKBACKS w/band around knees, pause and squeeze at the top; each side

Equipment needed:

  • Set of 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:

  • 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].

Glute Circuit

3-4 sets:

  • 15-20 45 DEGREE BACK EXTENSIONS toes turned out
  • 8 LATERAL LUNGE INTO CURTSY LUNGE w/dumbbell on same shoulder as stretched leg; repeat other side
  • 10-12 ROMANIAN DEAD LIFTS w/STIFF LEG w/dumbbells, 4 sec negatives, squeeze at the top
  • 30 sec ISOMETRIC HOLD squeeze glute

Equipment needed:

  • 45 Degree Hyperextension Bench
  • 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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