Glute Circuit

3-4 sets:

• 8-10 DEFICIT DEADLIFTS feet on risers 1 to 4 inches [2.5-10 centimeters} off floor; glute squeeze at top
• 20-30 sec HOLD on ball w/band above knees, push knees out; then 20 SIDE TO SIDE on ball w/band above knees; then 20 FORWARD AND BACK on ball w/band above knees; then 20-30 sec HOLD on ball w/band above knees, push knees out
• 8 SIDE LUNGES w/dumbbells, lean forward; repeat other side

Equipment needed:

• Barbell
• Plates or low riser
• Band and stability ball
• 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:

• 30 FROG PUMPS w/dumbbell on hips or body weight, feet pushed together, back elevated; fast
• 8-10 HIP THRUSTS w/barbell, single leg staggered stand, opposite leg helping to balance, back elevated, slow and controlled; each side
• 15 DUMBBELL SWINGS optional kettlebell, powerful swing w/squeeze at the top
• 10 ROTATIONAL SQUATS w/dumbbell on shoulder, slow and controlled, drive through and squeeze; each side

Equipment needed:

• Dumbbell
• Barbell
• Low steps

*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:

• 12-15 SIDE ABDUCTIONS w/band, lift foot to touch bench; each side
• 15 REVERSE HYPEREXTENSIONS w/band, on bench with knees pushed out
• 14 STEP UP WITH LUNGE TO SIDE w/dumbbells, step up with right leg first then down and lunge right; repeat with left side

Equipment needed:

• Band
• 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].