12,10,8,6 Db squats increase weight as possible 
Glute focus workout

12,10,8,6 dumbbell squats
Increase weight as possible

- Increase weight each round as possible
- Keep the dumbbells at your shoulders and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

Dumbbells squats

- 8 reps each side
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- 16 reps total, alternate legs
- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Dumbbell squat for strength 3 rounds of glute focus workout

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