Glute Circuit

3-4 sets:

  • 20-25 HIP THRUSTS w/barbell, squeeze at the top, focus on the way down
  • 10-12 HIP ABDUCTIONS w/ankle weights, one knee on floor, other foot out angled out, lead with heel; each side
  • 12-15 ROMANIAN DEAD LIFTS w/dumbbells, squeeze 3-4 sec at the top, down slowly w/knees bent

Equipment needed:

  • Barbell
  • Ankle weights
  • 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:

  • 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].

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