Glute Circuit

3-4 sets:

  • 12-15 REVERSE HYPERS hips on bench, pause and squeeze at the top, slow and controlled
  • 12 SIDE LUNGES lean forward onto ball w/hand on wall, leg close to wall goes back; each side
  • 21 HAMSTRING CURLS first 7 to halfway, 2nd 7 halfway to full, last 7 full range of motion

Equipment needed:

  • Bench
  • Ball
  • Leg curl 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:

  • 12 BACK EXTENSIONS w/ or w/o dumbbells; wide stance, lean forward and push in
  • 10 HIP HINGES w/glute squeeze at top
  • 10 CURTSEY LUNGES lean forward, w/dumbbells; alternating
  • 10-20 sec ISOMETRIC GLUTE SQUEEZE feet slightly outward

Equipment needed:

  • 45 degree hyperextension bench
  • 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:

  • 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].

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