Glute Circuit

3-4 sets:

  • 12 CURTESY LUNGES w/tricep rope over shoulder on low pulley, leg on rope side goes back; each side
  • 12-15 HIP THRUSTS w/barbell slightly offset to side, back on step, opposite leg stabilizing; each side
  • 12 SUMO SQUAT TO SUMO HINGE w/dumbbell, squeeze at the top

Equipment needed:

  • Tricep rope and cable machine
  • Barbell
  • Step
  • Dumbbell

*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 BARBELL DEADLIFTS slow and controlled negative reps; squeeze at the top
  • 15 BAND ABDUCTIONS on back w/feet elevated on barbell, feet open as you push out holding barbell in place
  • 20-30 sec DONKEY KICK isometric hold w/band; each side
  • 10 BODY WEIGHT SQUATS w/band above knees, squeeze at the top

Equipment needed:

  • Barbell
  • 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:

  • 8-10 BARBELL SQUATS focus on activating muscles and being one with the motion
  • 12-15 SINGLE-LEG BRIDGES squeeze hard at the top; each side
  • 12-15 STANDING SIDE KICKS w/ankle weights, toe slightly angled out, squeeze glutes at top; each side

Equipment needed:

  • Rack w/barbell
  • Ankle weights

*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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