Glute Circuit

3-4 sets:

• 8 LUNGES w/heavy dumbbells, lean forward, slow and controlled, squeeze at the top; each side
• 12-15 FOOT BRIDGE lay on floor, one foot over the other, optional weight on hip, squeeze both glutes at the top; each side
• 12-15 DUMBBELL OR KETTLEBELL SWING hinge and up into a squeeze

Equipment needed:

• Set of heavy dumbbells
• Optional 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

4 sets:

• 7-8 ROMANIAN DEADLIFT INTO BACK LUNGE CATCH w/dumbbells; each side
• 30 sec ISOMETRIC GLUTE SQUEEZE
• 120 HAMSTRING MARCHES core engaged, on sliders; alternating

Equipment needed:

• Set of dumbbells
• Sliders

*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 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].