Glute Circuit

3-4 sets:

  • 7 HIP THRUSTS w/barbell, shoulders on risers, full range of motion w/glute squeeze at top
  • 7 HIP THRUSTS w/barbell, shoulders on risers, halfway drop w/glute squeeze at top
  • 8 HALF-LUNGE to HALF-STEPS use riser, lean forward, w/dumbbells, pause at bottom; repeat other side
  • 10-12 ROMANIAN DEADLIFTS w/barbell, dumbbell or kettlebell; pause at bottom, pause at top w/glute squeeze

Equipment needed:

  • Barbell and risers
  • Set of dumbbells
  • Optional dumbbell or 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

3-4 sets:

  • 8 BARBELL LUNGES lean slightly forward, squeeze at the top; each side
  • 15 DUMBBELL OR KETTLEBELL SWINGS
  • 8-10 ROMANIAN DEADLIFTS ww/dumbbells, rear foot elevated, leaning forward to lengthen; each side
  • 20 ELEVATED BRIDGES feet elevated, drive up w/squeeze

Equipment needed:

  • Barbell
  • Set of dumbbells
  • Box, bench or step ups

*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 toes turned out, back arched, drive hips into pad; optional weight
  • 20 LATERAL HOPS WITH CATCH w/band above knees, keep knees pushed out
  • 20 ROTATIONS w/band and dumbbell, keep knees pushed out
  • 8-10 ROMANIAN DEADLIFTS w/dumbbell

Equipment needed:

  • 45 degree hyperextension bench
  • Band
  • Dumbbell
  • Optional weight

*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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