Glute Circuit

3-4 sets:

• 20 HAMSTRING CURLS w/leg curl machine, heel to heel then toe to toe alternating, negative going dow
• 10-12 SWINGS w/dumbbell or kettlebell, hinge and squeeze at the top
• 8-10 ROMANIAN DEADLIFTS w/dumbbell; each side
• 10-12 sec SINGLE LEG ISOMETRIC HOLD w/leg curl machine; repeat other leg

Equipment needed:

• Leg curl machine
• 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:

• 12-15 HIP POPS w/plate or dumbbell; each side
• 6/6 ABDUCTIONS 6 front then 6 back, w/ankle weights; each side
• 120-25 FROG PUMPS w/plate or dumbbell

Equipment needed:

• Ankle weights
• Plate or dumbbell
• Step
• Bench

*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:

• 20 FLOOR HIP THRUSTS w/barbell and band above knees, push knees out, pause and squeeze at the top
• 10-15 LATERAL STEPS w/band above knees, dumbbell on shoulder of walking direction, step then dip; repeat other direction
• 10-12 ROMANIAN DEADLIFT INTO LUNGE w/dumbbells, single leg; each side

Equipment needed:

• Band
• Barbell
• 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].