Glute Circuit

3-4 sets:

  • 30 sec ISOMETRIC HOLD toes turned out
  • 10 SHOCK THRUSTS squeeze glutes then relax them
  • 8-10 ROTATIONAL SCREW DRIVERS w/weight on shoulder, squeeze at the top; each side
  • 15 LEG PRESSES w/band around knees, push knees out, never lock knees

Equipment needed:

  • Dumbbell
  • Band
  • Leg press 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:

  • 10 SUMO DEADLIFTS w/barbell, wide stance, hands inside, chest up and lean forward, squeeze at the top
  • 20 ROTATIONS w/band around knees, keep knees pushed out
  • 6-7 SIDE LUNGES w/dumbbells, right side, lean forward; then... 6-7 SIDE JUMPS WITH CATCH right side, controlled; repeat both on other side

Equipment needed:

  • Barbell
  • Band
  • 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:

  • 10 SPLIT LUNGES right foot elevated, LEFT side planted, holding tricep rope on cable machine (or dumbbell): then 10-12 KICKUPS LEFT side only, squeezing at top, w/ankle weights; repeat both exercises with RIGHT side
  • 10-12 ROMANIAN DEADLIFTS w/dumbbell; pause at the bottom and squeeze at the top

Equipment needed:

  • Ankle weights
  • Cable Machine with Tricep Rope (or use dumbbell)
  • 10-12" high step (can also stack up risers)

*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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