Glute Circuit

3-4 sets:

  • 30 sec HOLD wide stance in leg press machine, w/ band just above knees; then 12-15 LEG PRESSES wide stance, w/band above knees, slow speed
  • 10-12 SIDE STEPS w/band taut around ankles; right then left
  • 10 GOBLET SQUATS toes out, butt out; glute squeeze at the top

Equipment needed:

  • Leg press
  • Band
  • Heavy 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].

Glute Circuit

3-4 sets:

  • 12 DEADLIFTS w/barbell, pause and squeeze at the top
  • 20 HIP BRIDGES on floor, legs on barbell, drive hips up
  • 8-10 ROTATIONAL LUNGES w/dumbbell, chalice grip, full rotation; each side

Equipment needed:

  • Barbell
  • 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].

Glute Circuit

3-4 sets:

  • 30 sec ISOMETRIC HOLD w/band over knees
  • 15 HIP THRUSTS w/barbell, band over knees pushing out, back on bench or step, control negative, squeeze at the top
  • 10-12 CABLE SIDE KICKBACKS right side first, pause and squeeze glute at the top; then 10-12 CURSY LUNGES w/dumbbells, same side; repeat both on other side

Equipment needed:

  • Band
  • Barbell
  • Bench or steps
  • Cable machine
  • 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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