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LEGAL STUFF

© 2018 & Beyond, Critical Bench, Inc.All Rights Reserved. International Copyright

www.UnlockYourGlutes.comwww.CriticalBench.com

This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paid members of the Critical Bench Vault. Copyright and illegal distribution violations will be prosecuted to the fullest extent of the law and could even face imprisonment.

NOTICEThe information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional.

Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise program.

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By Brian Klepacki, MS, CSCS, FMS

UNLOCKYOUR

GLUTESDevelop a Rounder & Stronger Butt




TABLE OF CONTENTSChapter 1 - Meet Your Glutes ..............................................................................5

Chapter 2 - Anatomy & Bio-mechanics of the Glutes ..........................................7

Chapter 3 - The Sleeping Giant .........................................................................10

Chapter 4 - A Healthy Front = A Healthier Back ................................................. 11

Chapter 5 - Health Benefits of Strong Glutes ....................................................12

Chapter 6 - The Posterior Powerhouse .............................................................14

Chapter 7 - Building a Bigger Stronger Booty....................................................15

Chapter 8 - Burn Fat and Sculpt a Rounder Booty ............................................19

Chapter 9 - The Scientific Solution ....................................................................21

Chapter 10 - Program Overview & Parameters .................................................25

Chapter 11 – Final Thoughts about Unlock Your Glutes ....................................34

Chapter 12 – Workout Charts ...........................................................................36

Bodyweight Routine A – Build ...................................................................37

Bodyweight Routine B - Burn ....................................................................38

Gym Routine C – Build ..............................................................................39

Gym Routine D - Burn ...............................................................................40

Chapter 13 - Exercise Definitions & Pictures .....................................................41

Bodyweight Edition ....................................................................................42

Gym Edition ...............................................................................................62

About the Author .................................................................................................81

Notes ..................................................................................................................82

References .........................................................................................................83




Let’s face it; you are here because you want a better butt. And quite honestly, there is not one thing wrong with that. There have been no songs

written about small flat bottoms (or weak ones), and for good reason. It’s because it takes a nice set of big round glutes to get the world singing.

Your glutes aren’t just there for you to sit on. Nor are they there for someone else to grab or admire. Your glutes help you to do just about everything. They help you run, walk, go up and down stairs, sit, stand, etc. If your legs are moving, your glutes should be working. Your glutes are central to your functioning, so when they are not doing their job, there can be major problems!

Unfortunately most of us sit on them all day while at work, school, on the couch, or in the car, leaving them in an elongated and weak stretched position. There is a more professional term for this and it’s called ‘inhibition’.

Chapter 1

MEET YOUR GLUTES




in·hi·bi·tion[1]noun

• The action of inhibiting, restricting, or hindering a process.

• The slowing or prevention of a process, reaction, or function by a particular substance.

• Synonyms: hindrance, hampering, obstruction, impediment, suppression, restriction, restrain, constraint, prevention

Inhibited glutes can be the root cause of almost any problem associated with your lower body or low back and can even cause some issues with your upper body.

Aside from what our environments force our glutes to do (or not do), improper and inefficient training techniques has the potential to leave you booty-less even after countless hours of ‘glute’ training in the gym. I’ve seen it a lot, too much actually, and that’s why I decided it was time to create Unlock Your Glutes to address these two alarming issues.

If you simply want your glutes to grow, you have to apply what works and that’s science. Growing your glutes is a science no matter what ‘celebrities’ or ‘fitness models’ claim to say.

After going through all the information contained within this program, you will be able to know a few things. You will be able to tell if you have weak or inhibited glutes, what kinds of problems dormant glutes can cause, what could be to blame for your glute issues, and what you should be doing to ‘improve’ your glutes.




The glutes are the group of three muscles, which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. These muscles are around the hip and are essential for total body functional movements, athletic performance, and injury prevention. They are also highly valued in the world of modeling, fitness/bodybuilding, and aesthetics.

(Going forward I will refer to the gluteus maximus as Gmax, the gluteus medius as Gmed and gluteus minimus as Gmin.)

Sometimes it’s easier to better understand a muscles function by looking at its dysfunction. A good way to describe the dysfunction of the glutes is by imagining firing off a massive cannon from a little boat in rough seas without an anchor. How accurate can that cannon be without a steady base to sit on? The cannon is inhibited by its platform forcing everything to be inefficient. There is

little chance of it hitting its target when the boat is rocking around on the waves.

The glutes are like the anchor, which ties the boat down, creates stability and allows accuracy and control of the movements of the hip joint, knee joints and ankle/foot joints. It might not give concrete stability but it will sure give a good enough foundation for the cannon to hit its target, or at least get pretty darn close.

Chapter 2

ANATOMY & BIOMECHANICS OF THE GLUTES




Gluteus Maximus

The Gmax (biggest and most dominant of the three) originates on the top part of the pelvic bone and the outer edge of the posterior sacrum (base of the spine), the tailbone. The large muscle belly crosses over the back part of the hip and attaches to the back part of the upper thighbone.

The Gmax function is to maintain your balance as you walk or run. As your leg comes forward and your heel hits the ground, this muscle tightens to slow down the forward movement of your leg and keep you balanced. When you run, this muscle tightens on the leg you

are standing on to control the forward momentum of your trunk.

Although the quadriceps muscles on the front of your thighs primarily move your legs forward as you walk or run, the Gmax muscle tightens to help propel your body forward on hills or uneven surfaces. This muscle also lifts you from a squatted position and helps you climb stairs.

The Gmax also has an unusual muscle design. It has the ability to produce both high levels of force at low speeds through small ranges of motion, as well as low levels of force at high speeds through large ranges of motion.

The Abductors

The Gmed and Gmin (the smaller two), also known as the abductors, are essential to the Gmax in helping your body to function properly. The Gmed is a thick fan shaped muscle lying over the smaller Gmin and underneath the Gmax. The Gmin is very similar in positioning, as the Gmed just smaller in size and the function is slightly different.




Did you get all that?! Somewhat confusing, I know, but this is science and that’s just the way it is. ☺

Gluteus Medius

Pelvic stabilization is one of the most important roles of the Gmed. As you lift your leg to take a step, this muscle tightens on the stationary side to prevent your pelvis from dropping down when you pick your foot up. The gluteus medius originates on the top of the pelvis (iliac crest), runs from the

front to the back of the pelvis, and then inserts into the femur (thigh bone).

In addition to stabilizing the pelvis, this muscle assists with externally rotating and bringing the leg bone out to the side (abducting). It also controls how far the pelvis sways from side to side when walking. These actions are particularly important for maintaining the integrity of hip function.

Gluteus Minimus

This muscle is the smallest of the three gluteal muscles and is located a little bit in front of the Gmed. The main function of the Gmin is to promote hip abduction and rotation of the thigh. It also helps in stabilizing the pelvis when the opposite leg is raised above the ground. A secondary function of this muscle is to promote extension of the hips.

If any or all three glute muscles are not strong enough to initiate any of these basic life movements, the body will then recruit other joints such as the lumbar spine to compensate. However, this is inefficient and leads to injury of these joints because it is not their primary role within the body.




So, you’ve been seeing words like inhibition, dormant, and inefficient and I know you’re probably thinking, “I just want a bigger, healthier looking rear-end. What the heck does this have to do with training my glutes?”

Well, you’ve asked the right question because this is the biggest problem with today’s glute training and it’s the most important training element that is often neglected by so many.

In order to combat the damage that has been done to the glutes through sitting [6], poor training techniques, and/or injury, you have to do the exact opposite of what you’re doing right now. You need neuromuscular activation!

You have to wake up the glutes from their slumber and get them to do what they are designed to do. This is one of three secrets behind true glute development.

Now you are thinking, “Why would you possibly need to activate your glutes before performing an exercise? If the muscle is there, it should turn on automatically, right?” Unfortunately, that’s not the case.

Remember I just mentioned the word ‘inhibition’? Well all of that sitting and poor training techniques causes the hip flexors (upper thigh on top of the hip) to be very active. Hyperactivity in this muscle group will shorten/tighten the muscles on the front of the body forcing the muscles on the back (glutes) to lengthen and become inhibited.

Chapter 3

THE SLEEPING GIANT




Sometimes more often than not, the hips are often neglected when it comes to glute work. Even the most credentialed professionals overlook the hips when dealing with the glutes. When the hip flexor is activated when it should not be, signals are sent to the brain to lock the glutes preventing them to fire, it’s really that simple.

For another simple visual, picture your biceps and triceps. When the biceps are working/contracting, the triceps are relaxing to allow the biceps to function. The same is true for the glutes and hip flexors.

And in the simplest terms (I’m really trying to get my point across here), the majority of individuals have very tight hip flexors that will not allow the glutes to work properly. If you don’t have enough hip flexor flexibility, then you

will never be able to open up the hips enough to activate the glutes. And this is the second of three secrets behind true glute development.

Since there are now two known problems; tight/shortened hip flexors and inhibited glutes, there are two solutions! Regardless if it’s the glutes that are weak because the hips are tight, or the hips are tight because the glutes are weak, the solution is still the same – restore the hip flexors back to their original length and allow the glutes to respond properly through neuromuscular activation.

Restorative lengthening and neuromuscular activation is vital to your training and your health because many people have altered mechanics. Sure, deadlifts, lunges and squats are great exercises for your glutes, but you won’t get the full benefit out of these exercises if your hips aren’t heathy and your glutes aren’t firing properly. No ifs, ands, or butts (literally).

Chapter 4

A HEALTHY FRONT = A HEALTHIER BACK




Contrary to popular belief, having a shapely butt isn’t all about appearance or vanity. In fact, having a strong rear-end not only helps improve posture, but it can significantly enhance injury prevention as well.

The first thing we must remember is glutes are muscles. They are one of the strongest muscles in the body and are absolutely required in movements involving the hips and thighs like standing up, sitting down, and walking. Without the glutes, these activities

would be extremely difficult if not impossible.

Many people take their glutes for granted. Having weak and/or inhibited glutes can cause more problems than people realize. Weak glutes can lead to a myriad of health issues; most commonly found being muscle imbalances. Here are a few surprising health problems than can be linked directly to weak glutes:

• Poor posture. Over time, weak glutes can cause the hips to tilt slightly forward (a.k.a. anterior pelvic tilt). If not corrected, this anterior pelvic tilt can lead to upper and lower body injuries.

• Low back pain. Many people mistakenly believe that lower back pain is caused by a problem with their lower back. They are linked but weak glutes leads to lower back issues. Your lower back depends on your hip flexors, glutes and hamstrings to remain balanced

Chapter 5

HEALTH BENEFITS OF STRONG GLUTES




and strong. For example: If your glutes are not strong enough to fully engage when you bend forward, your spine must round forward excessively to lower your arms to the ground [2].

• Knee pain. Weak glutes can cause increased pressure on the cartilage around your knee. This is due to a higher amount of internal rotation on the femur.

• Hamstring strains. If the hamstrings become dominant during hip extension, it increases the risk of hamstring strains.

• Other lower body injuries. A study in the Journal of Orthopedic & Sports Physical Therapy found that the muscle imbalances caused by gluteal muscle weakness have been associated with several lower extremity injuries including patella femoral pain syndrome, iliotibial band friction syndrome, anterior cruciate ligament (ACL) sprains, and chronic ankle instability [3].

• Upper body issues. In addition to issues in the lower body, weak glutes can affect the upper body as well. When the hips are tilted forward or imbalanced, your postural

muscles must work harder to keep the body aligned and upright. This unwanted mechanical stress can increase the risk of tension headaches as well as irritability in the muscles surrounding the upper back, shoulders and neck.

• Diminished sports performance. Strong glutes are essential for sports performance. Explosive movements seen in exercises such as basketball, volleyball, soccer, football, and running all require strong gluteal muscles.

Few people would associate weak glute muscles with the ailments listed above. As a result, a person may seek treatment for the injury itself, not realizing the actual source of the injury is weak glutes. As a result, if the glutes aren’t strengthened, they run the risk of reinjuring themselves once again.

Because the quadriceps muscle group can often overpower the glutes, you want to make sure the glutes are getting the workout they deserve especially if you are an athlete.




This may sound surprising to you but your glutes are capable of generating an impressive amount of power. Strengthening your gluteal muscles can lead to improved speed, acceleration and explosive power. It’s simple, athletes with strong glutes are stronger and faster than those with weak glutes.

The glutes are essential in almost every sport, as they are responsible for accelerating, decelerating, changing directions and creating explosive power in jumps. They are also responsible for effective hip extension. Athletes with strong glutes will be faster, more efficient and explosive in their movements than athletes with weaker glutes.

Three of the best examples are American football, hockey and Olympic sprinting. The athletes who are at the top of their game generally have the best-developed glutes. The greater need for fast linear and lateral movements require greater

hip extension potential. This means that for athletes to exhibit extreme quickness and agility, a greater need to produce maximal power and speed is a must. And having that muscular strength of the primary hip extensors (i.e., the gluteus maximus) is absolutely necessary. The glutes provide that HUGE amount of power needed for quick, explosive movements.

Not only is this true for the obvious ‘power’ sports but it is also true in sports like golf, baseball, and tennis where the glutes stabilize the hip area allowing a more efficient use of power through the core.

If your glutes are weak, your athletic performance is going to suffer. And that’s a FACT.

Chapter 6

THE POSTERIOR POWERHOUSE




There’s a growing epidemic happening right now all over the world. Women are rebelling against being “skinny”. What women (and some men) want are stronger, better glutes!

But there is one BIG problem.

Unfortunately, leg training doesn’t automatically lead to better glutes.

So that means that your favorite compound movements (squats, deadlifts, and lunges) won’t get you the booty you want. Yes, they will HELP but what ends up happening is that your legs grow, not your glutes.

The glute-to-leg ratio gets skewed because the quads take over and grow during lower body training. The problem isn’t with your strong and muscular legs, it is how your butt is undertrained.

One of the main reasons why someone exercises is to improve overall

appearance. When someone works out for aesthetic purposes they usually focus on one or two body parts during a workout, but rarely is there a day targeting the glutes. There is a day for arms. A day for chest. A day for abs. But never a day for glutes, just ‘lower-body’.

If you stop to think about it, glutes are rarely trained intentionally. Is

Chapter 7

BUILDING A BIGGER, STRONGER BOOTY




it because they are too difficult to isolate? Or are there not enough exercises to do for the glutes?

If you want bigger, stronger glutes, wouldn’t it make sense to train glutes, the biggest and strongest muscle in the body, on their own?

Squats and deadlifts aren’t the best exercises for building bigger, stronger glutes for a few reasons. Yes, squatting, deadlifting, and lunging can make the glutes sore but they don’t build the glutes as well as they build the quads and hamstrings. If you don’t want your legs to grow, it is recommended to scale back on these exercises and focus on more glute-only movements.

Now if you’re thinking, “I don’t want bigger legs” then why would you keep doing “leg” exercises? Ditch the quad/hamstring dominant exercises and strictly focus on hip-extension movements that will primarily target

the glutes; exercises like hip thrusts, kickbacks, and glute bridges in addition to the other 33 exercises that are included in this program.

It’s not that you don’t know how to use your glutes or don’t stick to proper technique, it’s just that the glutes aren’t maximally involved in squatting, lunging, and deadlifting. This is why this program includes glute-specific exercises that have been proven to be exactly what you need.

So, the best way for building bigger, stronger glutes is applying two different but synergistic training methods: 1) the progressive overload method (mechanical damage) using a wide variety of glute specific exercises targeting all three muscles and their respective functions and 2) the mind-muscle connection method done through various metabolic stimuli.




These training methods will be discussed and broken down in the coming chapters.

Why Squats, Deadlifts & Lunges are NOT the Answer!

Before sharing with you the #1 exercise to build a bigger and stronger booty, there’s another glaring issue that must be mentioned regarding squats, deadlifts and even lunges… They. Can. Hurt!

I’m not talking about muscle soreness or muscular fatigue while working out. I’m saying that for many people these exercises can be downright painful to do and if done incorrectly over a period of time, can leave you injured and frustrated.

That spells doom for anyone trying to build a rounder, stronger backside.

One thing I know for sure, the only way to keep people active for years and getting the results they desire is to keep them OUT OF PAIN and enjoying the exercises that they’re doing.

It’s true, squats and deadlifts (and sometimes lunges) are known as dangerous exercises for the knees and lower back. Of course, it depends on the individual but they both can

cause stress to the spinal cord by compressing the spinal discs and placing great demand on the hips, knees and ankle joints.

Over time, repeated loading of the spine while doing squats can cause herniated discs in some lifters. For others, they may aggravate an old knee injury from over-flexing the knee while doing lunges. Sometimes it’s as simple as bending wrong while pulling weight off the floor with a deadlift and hurting your back severely.

All of these total body movements can potentially leave the body in a state of pain and discomfort for weeks at a time but luckily, there is hope.

There is one particular exercise that causes ZERO compression of the spine, knees and hips and actually better stimulates the glute muscles for growth. This one movement keeps your body in a very safe position and can be performed by people with knee and back issues looking for an alternative strengthening exercise for building that butt.




The #1 Exercise for Getting Great Glutes

The #1 exercise for getting great glutes is the hip thrust.

This hip dominant exercise mimics the traditional glute bridge only with a few slight changes. Think of the hip thrust as a loaded glute bridge with your upper back resting on a bench. Since the glute bridge has been used in nearly every setting from elite training to rehabilitation, many people associate the glute bridge with the hip thrust since they share similar properties. It’s no wonder that this exercise is widely used today since it really is the best movement for the glutes.

Biomechanically speaking, the hip thrust is a horizontally-loaded, bent-leg hip extension exercise. Performing this movement from an elevated position not only takes off any vertical loading on your spine (as you would experience with squats) but it also allows the body to go through a much greater range of motion.

I know that might sound a little too complicated but what you really need to know is that in this position (anatomically speaking now), you are in the best position possible to achieve the highest level of muscle contraction since the muscles are shortest (1), and with consistent tension placed on the hips throughout.

This glute movement really is ideal for protecting the spine and knees from unwanted strain commonly associated with squats and lunges, developing

strength and power at short muscle lengths (2), and maximizing muscular hypertrophy of the glutes.

1. https://www.ncbi.nlm.nih.gov/pubmed/26214739

2. https://www.ncbi.nlm.nih.gov/pubmed/27253835




The glutes of models and fitness competitors you admire are a product of hard work, determination and consistency and a lot of time spent in the gym using glute-sculpting exercises.

There are four key ingredients required to sculpt the glutes you’ve always wanted: 1) strength and size development through resistance training, 2) toning and sculpting training, 3) cardio, and 4) dieting.

I already talked about muscle development in the BUILD chapter above so we can check that off. Dieting and cardio will be discussed in the Program Overview chapter that you’ll learn about shortly so that leaves us with ‘toning and sculpting’.

In short, toning and sculpting, (a.k.a. muscular endurance) is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. It is one of the components of muscular fitness. This is a time-under-tension model that will leave you with

that ‘burning’ sensation at the latter part of an exercise if done correctly.

Have you ever heard or maybe even said the words “tone” and “definition?” Being toned or being defined really means only one thing. It is when you have muscle, and when you have a low enough amount of body fat on your body so that the muscle can be seen instead of ‘mass’ or ‘fat’.

A high number of reps and sets are often associated with a strength-training

Chapter 8

BURN FAT AND SCULPT A ROUNDER BOOTY




workout that’s designed to develop muscle definition. Building definition requires that your muscles handle a significant amount of workload compared to lower-volume strength training.

Let’s just say you are training your glutes hard and following all the strength training protocols properly but you’re not seeing any tone or definition. There is a good chance this is because that muscle of yours is hidden under a layer of fat.

In addition to higher reps and sets, decreased rest periods and a faster tempo, you must tap into the burn phase of training. This is extremely important for sculpting and shaping. It’s in this short period of discomfort where gains are made. This period is called metabolic stress and this is when you know you’re really targeting a muscle, and in this case, the glutes.

Metabolic stress can be brought on by these four factors:

1. The constriction of veins by repetitive muscle contractions,

2. The lack of oxygen supply in the muscles due to the restriction of blood flow,

3. The build-up of lactate and other metabolic by-products,

4. The “pump” of the muscles, due to the pooling of blood.

These factors aid in sculpting muscle and are synergistic with the other training methods I have presented to you already.

Now I will warn you that you might never get the glutes that you want even if you are doing certain glute exercises for a certain amount of time for a certain amount of reps. If you have too much fat on your glutes and not enough muscle, no type of exercise or method of working out can change this.

While the BUILD portion is vital to the development of your glutes, which can lead to bigger, stronger, sexier glutes, it’s just as important to stress the muscles to a greater BURN with higher, fast-paced repetitions. Again, these training techniques will most likely be useless for the “fat loss” part of it all… and this just might be the most important thing for you to get that rounder booty you want.




As a Strength Coach and a science nerd, I question a lot of what I read or see. I fully believe that to be a successful coach and prescribe the appropriate programs it’s important for me (and you) to grasp the information on a particular topic a little better. Knowing full circle what works and what doesn’t is the key to great results without wasting time or exposing one to the risk of injury.

When you see how Unlock Your Glutes is different than every other method, you’ll understand exactly why this is the only way to train your glutes.

Why other glute programs don’t work: Nearly all glute training programs fail to contain all 6 required components of successful training. You briefly read about progressive overload and other metabolic stimuli but you probably just glanced over this. Yet, this is the most important training concept that so many coaches and trainers fail to implement. In order for true growth to happen, these 6 components must be

done, no questions about it:

Loading: Horizontal, Vertical, and Rotational / Lateral

Exercise Strategy: Mechanical Tension, Mechanical Stress, and Mechanical Damage

As you learned about, each glute muscle has various functions and is responsible for moving the leg/hips in various directions. Loading is the plane of motion in which you are training. In other words, in order for you to target an entire portion of whichever glute muscle you are targeting, you have to train that muscle the way it is designed.

Chapter 9

THE SCIENTIFIC

SOLUTION




For example, hip thrusts, sprints, donkey kicks are all trained horizontally where squats, deadlifts, and lunges are vertical. Rotational exercises are the exercises where the knee or leg rotates. This would be done in resistance band exercises like the clamshell, lateral walking, leg abduction, sidekicks, etc.

Now do you see why squats and deadlifts aren’t the answer to better looking glutes? They are an answer but not THE answer you’re looking for... You have to train in all 3 planes of motion to get the results you want.

Now for the Exercise Strategy, this is a little more complicated and takes a little bit more knowledge to fully understand. As the saying goes “there are a thousand ways to skin a cat,” this is so true when it comes to training. But if you apply all three; mechanical tension, mechanical stress, and mechanical damage, to the muscle or group of muscles targeted, you will get the results you want.

Here are a few examples of what this means:

o Mechanical Tension: activation, progressive overload, heavier loads, lower/medium reps, iso-holds at top positions, partials or pause reps, and slower eccentrics (lowering phase).

o Mechanical Stress: higher reps, faster rep speeds, constant tension, shorter rest periods, resistance bands, activation, mental focus on muscles used, partial-reps, circuit training, supersets, pyramids, and muscle failure.

o Mechanical Damage: heavy/slow eccentrics, slower rep speed, full range of motion with heavy resistance, forced-holds.

✕NOT THE ANSWER




Within my Unlock Your Glutes program, all 6 of these training components have been used and that’s why this program works. Even if you do 5 of these 6, your program is incomplete.

How glutes grow without adding resistance: I bet you are a little confused because UYG has a bodyweight only routine but I’ve been talking about resistance training so much. This is a common issue that so many people are confused about but look at what science says about hypertrophy and bodyweight training:

o In a 2016 study, it was concluded that doing no-load arm curls while maximally contracting the arm was just as good for hypertrophy (growth) as doing heavy loaded curls. However heavy resistance was better for strength gains. [4]

o Another study published in 2016 looked at the cross-sectional area of the gluteus maximus muscle and how the muscle size varied according to habitual exercise loading. It was concluded that implications for activity-related exercises in individuals who participated in high impact, odd impact or high-magnitude loading groups requiring powerful hip

extension, and trunk stabilization had larger muscle surface area compared to those who did not participate in these activities. [5]

o Out of a 2017 study, electromyographic comparison showed that bodyweight exercises activate the majority of the lower limb muscles to comparable levels as bilateral leg press performed in a resistance machine. [7]

o Another study in 2015 suggests that bodyweight-based exercise with blood flow restriction may be an effective method to improve the muscle power and hypertrophy of the lower extremity. [8]

So, in case you don’t have access to a gym, your glutes can still get bigger and stronger without adding any forms of added resistance.

Again, if you apply the 6 components I listed above you will see results, even if every exercise is bodyweight only. However, it is strongly recommended that you do add resistance training to your routine to see the best results possible but it’s not mandatory.

Why the shotgun approach works best: You’re right; this program seems




like a lot. But in reality, it isn’t. It seems like a lot because there isn’t just one secret move or routine that will get your glutes to grow; it takes a lot. Leg length differences, muscle genetics [9], hormones all play an important role on how your glutes respond to a certain exercise or routine.

Individuality is something to consider when training and the only way to combat this is to provide options for every participant. Out of all the exercises in this routine, some of them might not have any impact on the development of your glutes but to the next person, they might. It’s better to be thorough than to be lacking.

Develop a Stronger & Rounder Butt with the GM3 Method

The GM3 Method is a very simple way to understand this complete approach to training your glutes. First you wake up, prime and activate ALL 3 glute muscles. Second, you release the inhibiting muscle holding your glutes back from optimal response. Lastly, you incorporate exercises to build strength and grow those glutes bigger and rounder.

There is no more guess work with the GM3 Method.

All of my training experience over the years combined with scientifically proven ways for activating and stimulating all 3 glute muscles in just one workout.

The days of having a flat, weak butt are gone. It’s time to UNLOCK YOUR GLUTES!




Before we get into the program, it’s important to talk about the program guidelines. There are a few vital components that you need to know before starting the program.

Please don’t overlook the information below as it can drastically change the outcome of this program. Not only will the information you are about to read fully equip you with everything you need but it could possibly answer questions you might have down the road.

Again, the more you know, the easier it will be for you to get the results you want without having any delays or unnecessary confusion.

Cardio & Nutrition

One of the most prominent problems with many individuals is their impatience especially when it comes to diet and exercise. This includes me at times, because I sometimes hate not getting the results I want when I

want them. And quite honestly there are times that I would do anything to expedite the process.

Unfortunately, things just don’t happen like that and no one can expect to get glutes overnight. Just like no one can expect to lose 50 pounds of excess fat in one day. And most definitely don’t expect to develop those glutes if you never exercise them and are constantly finding yourself sitting on the couch watching hours of TV.

I want to be straightforward with you, give you the facts and let you know that it does take time to progress and lots of energy in order to develop your glutes regardless if you’re looking for

Chapter 10

PROGRAM OVERVIEW &

PARAMETERS




strength or size. It takes dedication and commitment to get to the point where you’ll be more than pleased with your results. Now I’m not saying it’s impossible, but I am saying that you can’t expect results to be instantaneous.

Just like every type of exercise, you have to slowly introduce your body into harder work in order to burn fat, build muscle, and sculpt your body. And if you’re a beginner, you’re going to have to start off a little slower.

For example, if you’ve been inactive for the past few years, then it would be a good idea to start with brisk walking or light jogging in order to get your body into the habit of working and moving more. It doesn’t take long for the body to start adapting to exercise but those first few workouts will be the most challenging for you.

To develop your glutes properly and to get the results you’re after, there could be 2 key components that are preventing you from seeing the gains you want.

To be more precise, I am talking about losing unwanted fat. From a nutritional standpoint, you need to burn more calories than you are consuming. You need to create a 3,500-calorie deficit in order to lose 1 pound of fat. That’s certainly going to involve watching what you’re eating and doing cardio at least 2-3x a week, for as long as you have to spare, or as long as you can stand to workout on any given day.

If you’re doing a workout that burns 500 calories every day, for example, it will take you seven days to burn 1 pound of total body fat. If you only have a few pounds that you’d like to shave off, doing cardio every couple of days for a few weeks might be enough to get the fat loss you want.

Here is a ‘fat loss’ cardio program that you can use if you feel it’s necessary. Again, this program is optional. However, if you do have unwanted fat on your rear, your glutes might not get to the shape and size you were hoping for unless you incorporate this cardio program. This added routine is being left open for you to decide on the workout.

However, the harder you work, the more calories you will burn. When choosing what to do on those set cardio days, know these points:




• Warm up 3 – 5 minutes before picking up the intensity.

• Prolonged activity lasting at least 20 minutes (not including warm-up).

• Mixing up the activity is recommended. o (i.e. 20 minutes running then 20

minutes rowing).• Set goals beforehand.• If adding extra cardio sessions to

your routine, make sure to do the prescribed workout first to maximize your performance during the required work.

Don’t look at cardio days as rest days. Take these sessions seriously and work out. Just remember the more you put into your training the more you’ll get out of it.

The last bit of information that you need to know before we dive into the UYG Program is that nutrition can make or break you. If you are eating poorly, there’s a good chance you won’t get the body you want, even if you do this

program PERFECTLY.

When eating for fat-loss or muscle gain you must know these commonly downplayed and sometimes forgotten bullet points:

• Calorie restriction (aka ‘dieting’) results in weight loss, NOT fat loss.

• Overeating does not result in lean muscle growth.

• Exercising more is not always beneficial, as it might seem.

• For fat loss, you need to teach your body to use fat as an energy source.

• Eating unnecessary carbohydrates will slow your efforts.

• Manage your stress to the best of your ability.

• Poor gut health is another inhibitor of muscle development and fat loss.

• Protein is a potent supporter of fat loss and muscle gain

Fortunately for you, we’ve given you the information you need to make sure your nutrition is on point. Again, fat loss and lean muscle gain can be difficult. If you need to lose a lot of weight or are looking to add a considerable amount of muscle density then there’s a good chance it’ll take a while to get the results you want. BUT don’t let that stop you or slow you down from giving this your best effort. Trust me, it’ll be worth it in the end.




Here are a few basic nutritional tips that you need to apply DAILY:

For fat loss:

• Burn more than you consume. This is key for losing fat AND keeping it off.

• Heavily restrict carbohydrates. Scratch the cookies, chips, crackers, bread, pasta, etc.

• Eat lean proteins and vegetables.• Stay away from processed and

genetically modified foods. Go fresh & organic if possible.

• Stay away from sugar and alcohol. Even 100% juice is loaded with sugar.

• Don’t skip breakfast! Coffee and a banana doesn’t count.

• Drink a lot of water. Rule of thumb is half your bodyweight in ounces.

• Eat small meals / snacks and eat frequently. 4-6x per day.

• Plan ahead. This might force you to prepare your meals in advance.

For lean muscle growth:

• Stay away from processed and genetically modified foods. Go fresh & organic if possible.

• Stay away from sugar and alcohol. Even 100% juice is loaded with sugar.

• Complex carbohydrates are acceptable but in moderation.

• Eat lean proteins and vegetables.

• Drink a lot of water. Rule of thumb is half your bodyweight in ounces.

• Eat small meals / snacks and eat frequently. 4-6x per day.

• Plan ahead. This might force you to prepare your meals in advance.

Program Parameters

Being a Certified Strength Coach and owner of a Strength and Conditioning business in St. Petersburg Florida, programming is what I do best for my clients and athletes. I am constantly researching and studying the human body and how it moves.

So, with that said I put together an amazing glutes program that includes 4 glute-specific workouts containing 36 glute exercises in total. You are going to love the follow-along instructional videos as you completely transform your glutes. Trust me, the content that is in this program IS the best that you can get.

Now that I’ve covered that, let’s get back into the finer details so you can get started immediately. As mentioned before, there are 2 routines that contain 2 workouts each, giving you 4 workouts in total.

Anyone and everyone will be able to do this program regardless of the current




fitness level. There’s plenty of variety and you’ll train your glutes 2 days per week for a minimum of 4-weeks! But don’t worry; even if you consider yourself advanced, you will definitely have a challenging time with these workouts.

I understand that not everyone has access to a gym and that’s why I’ve created a ‘Bodyweight Routine’. This routine can be done at home, at the office, or even while traveling. It does not require any equipment making it the perfect fit for everyone, everywhere, at any time.

I also created a ‘Gym Routine’ that mimics the ‘Bodyweight Routine’ but now incorporates resistance in the form of dumbbells, barbells, and selectorized machines. Based on all the information I wrote about previously, it is recommended (but not required) that you do have access to a fully stocked fitness center to maximize your results.

Now you might be thinking... “I have access to a gym so which program do I choose?”

YOU REALLY HAVE THREE OPTIONS TO CHOOSE FROM:

1) Bodyweight Routines A & B2) Gym Routines C & D3) Bodyweight & Gym Routines A, B, C, & D

I built each routine to be independent while allowing every workout to complement each other. In other words, I’ve eliminated all the guesswork for you giving you 4 unique workouts to use without ever having an overlap of exercises or running the risk of overtraining. Here are the ‘3 Options’ of how you can structure Bodyweight Routines A & B only, Gym Routines C & D only or combining both Bodyweight and Gym Routines A, B, C and D.

BODYWEIGHT ROUTINE ONLYWEEK 1

Tuesday: Bodyweight Build Routine AFriday: Bodyweight Burn Routine B

WEEK 2Tuesday: Bodyweight Build Routine AFriday: Bodyweight Burn Routine B



GYM ROUTINE ONLYWEEK 1

Tuesday: Gym Build Routine CFriday: Gym Burn Routine D

WEEK 2Tuesday: Gym Build Routine C

Friday: Gym Burn Routine D




GYM ROUTINE ONLYWEEK 3

Tuesday: Gym Build Routine CFriday: Gym Burn Routine D

WEEK 4Tuesday: Gym Build Routine C

Friday: Gym Burn Routine D

COMBINING BODYWEIGHT & GYM ROUTINES

WEEK 1Tuesday: Bodyweight Build Routine A

Friday: Gym Burn Routine DWEEK 2

Tuesday: Gym Build Routine CFriday: Bodyweight Burn Routine B

WEEK 3Tuesday: Bodyweight Build Routine A

Friday: Gym Burn Routine DWEEK 4

Tuesday: Gym Build Routine CFriday: Bodyweight Burn Routine B

As you can see this program requires you to exercise 2x a week. That’s it. However, if you are currently physically active and want to do more, that is more than acceptable. It’s actually encouraged.

I created this program to work with any other non-glute related programs or other exercise routines you might be doing. In other words, treat UYG as

a supplemental routine that you can incorporate into what you’re currently doing now. For example, if you are exercising most days of the week, just add this into your current mix and go from there.

Now if you want to intensify each UYG workout, I have created for you what I call Finishers. As the name clearly states, these exercises or circuits must be done at the end of the workout and will more than likely ‘finish’ you off! You get to decide which ONE you choose to finish with. You can find the list of the Finishers on the next page!

What to Expect

Each routine has 4 phases within: Restorative Lengthening, Neuromuscular Activation, Build, and Burn. And within each workout, regardless if you choose the Bodyweight or Gym Routine, you will be training for Strength & Power Development, Hypertrophy (Growth), and Muscular Shaping & Toning.

Additionally, you will also be training mobility, flexibility, and stability which is important for muscle health and movement performance as you read about earlier.




FINISHER WORKOUTS1) MINI BAND MATRIX SETS REPS REST TEMPO

1/2 Squat Side Step 2-3 5-10 stepsper side 15s Controlled

Forward Monster Walks 2-3 5-10 stepsper side 15s Controlled

Backward Monster Walks 2-3 5-10 stepsper side 15s Controlled

Standing Int/Ext Rotation 2-3 5-10 stepsper side 15s Controlled

2) BODYWEIGHT SQUAT TABATA

SETS REPS WORK: REST TEMPO4-8 Max 20s:10s Fast

3) LOWER BODY FINISHER - AMRAP

SETS REPS TIME TEMPO1 10 5-10 minutes Fast as possible

Bodyweight SquatsAlternating Lunge Jumps (10 total)Mountain Climbers (10 per side)

4) TREADMILL WIND SPRINTS

SETS DISTANCE WORK: REST TEMPO10 .1 mile 1:3 Fast as possible

5) TREADMILL HILL CLIMBTIME INCLINE SPEED TEMPO

10-20 minutes 8-12% 2.0-3.5 Fast




Restorative Lengthening

You will start off each workout with a specific Restorative Lengthening exercise that has been carefully selected to maximize the effectiveness of the rest of the routine.

Neuromuscular Activation

After completing the Restorative Lengthening exercise, you will then proceed into two Neuromuscular Activation exercises that will prime your muscles preparing them for use.

Build

The ‘Build’ phase contains two important training components. The first is the Strength & Power Development. This section will incorporate complex movements that are designed for developing glute strength and power.

The second part of the Build phase is the Hypertrophy (Growth) portion. During this section you will attack the glutes hard and this is where you’ll see the biggest gains in terms of size. I’m not talking about mass. I’m talking about lean muscle growth. Don’t confuse the two. Adding muscle to your glutes will give you the size AND firmness you are hoping for.

Burn

Just like the Build phase, the Burn phase also has two important training components. The first is Shaping and the second is Toning.

Within the Shaping section, you’ll piggyback on the Growth portion in the Build routine. This will guarantee maximal growth of your glutes but in a way that shapes them into perfection. As I’ve said before, there is not one particular exercise that accomplishes this so that’s why we go with the shotgun approach.

Next comes Toning. This is where the glutes experience the ‘burn’ effect. If you’re familiar with muscular endurance (fatigue), you’ll quickly encounter this during this section. Muscle leanness (toning) is best achieved when that ‘burning’ sensation occurs. However, be prepared to endure through this and it can be somewhat uncomfortable.

Sets, Reps, & Rest

You will notice that each workout has 10 different exercises. Take note that certain exercises have a letter attached to the number. This means that these exercises are to be done in a circuit fashion IF you are doing multiple sets.




In order words, you will go back and forth between the two exercises and then move to the next exercise.

If you are going to complete 2 or more sets of the workout, go through each exercise (minus the RESTORATIVE LENGTHENING and NEUROMUSCULAR ACTIVATION exercises) for the number of sets you decide before moving to the next

exercise UNLESS there is a letter attached to the number and you would treat as a circuit.

Below is an example of Gym Routine C - Build and it shows the difference between doing 1 set, 2 sets, or 3 sets in your workout. However many sets you choose, follow that column below exactly as it is written.

1 Set 2 Sets 3 Sets1 Spiderman 1 Spiderman 1 Spiderman

2 Front Plank March 2 Front Plank March 2 Front Plank March

3 Prone Glute Squeeze 3 Prone Glute Squeeze 3 Prone Glute Squeeze

4 Weighted Hip Thrust 4 Weighted Hip Thrust 4 Weighted Hip Thrust

5a Single Leg Standing Cable Kickback 5a Single Leg Standing Cable Kickback 5a Single Leg Standing Cable Kickback

5b Bulgarian Split Squat w/ DB 5b Bulgarian Split Squat w/ DB 5b Bulgarian Split Squat w/ DB

6a Single Leg Romanian Deadlift w/ DB 5a Single Leg Standing Cable Kickback 5a Single Leg Standing Cable Kickback

6b Single Leg 1/2 squat w/ DB 5b Bulgarian Split Squat w/ DB 5b Bulgarian Split Squat w/ DB

7a Weighted Single Leg Glute Bridge 6a Single Leg Romanian Deadlift w/ DB 5a Single Leg Standing Cable Kickback

7b Side Kneeling Plank w/ Hip Abduction 6b Single Leg 1/2 Squat w/ DB 5b Bulgarian Split Squat w/ DB

6a Single Leg Romanian Deadlift w/ DB 6a Single Leg Romanian Deadlift w/ DB

6b Single Leg 1/2 Squat w/ DB 6b Single Leg 1/2 Squat w/ DB

7a Weighted Single Leg Glute Bridge 6a Single Leg Romanian Deadlift w/ DB

7b Side Kneeling Plank w/ Hip Abduction 6b Single Leg 1/2 Squat w/ DB

7a Weighted Single Leg Glute Bridge 6a Single Leg Romanian Deadlift w/ DB

7b Side Kneeling Plank w/ Hip Abduction 6b Single Leg 1/2 Squat w/ DB

7a Weighted Single Leg Glute Bridge

7b Side Kneeling Plank w/ Hip Abduction








I’ve gone ahead and filled in all of the recommended guidelines for you within the actual program, which you are about to see. I have also included exercise descriptions and pictures for you to use as a reference.

If you can’t follow the two-day schedule shown above, that’s okay. Just be sure to get the two UYG workouts in each week. Getting in a day or two of added exercise, whether that is cardio or strength training is encouraged. Last, try to have at least one day reserved as your REST day.

As with this program and any program it’s to be expected that you might not be able to perform every single exercise or the recommended number of sets or repetitions and that’s perfectly acceptable.

Don’t sweat it if you can’t complete a certain exercise or workout. Listen to your body and do what you are capable of doing. For instance, if you are unable to hold a particular position for 30 seconds, try 15 seconds and build from

there. Or if the circuit calls for 3 rounds and you are completely exhausted after 2, rest a little bit longer and then move on to the 3rd round OR proceed to the next circuit.

As you will see within the program there are rep and set ranges for you to choose from. I do understand that time and/or skill level might dictate the work capacity for you so that’s why you’ll see these ranges to accommodate everyone. So if you are short on time, get in 1 set and conclude your workout. Do your best to follow these guidelines to the max to get the most out of your training.

Chapter 11

FINAL THOUGHTS ABOUT UNLOCK YOUR GLUTES




Cutting back reps and sets is acceptable too but once you build up your strength and stamina stick to what is recommended in order to see the best results in the shortest amount of time.

Remember this, technique outweighs completion. It’s more important to do the exercise correctly than to jeopardize form just to say you’ve finished a set or a circuit.

With that said, push yourself but don’t be stupid.

So now that you have an overview of the Unlock Your Glutes program, let’s charge forward into the training and make those results happen!

Move Well. Look Well. Live Well.

Coach Brian




Chapter 12

WORKOUT CHARTS

BODYWEIGHT & GYM ROUTINES




BODYWEIGHT ROUTINEROUTINE A - BUILD

EXERCISES SETS REPS REST TEMPO ISO-HOLD


1) Half Kneel w/ Overhead Reach 1 5 per side 0s Pulse 3-5s


2) Front Plank March 1 Time: 30s 5s Rapid -

3) Prone Glute Squeeze 1 10 5s Hold 10s

Build - Strength & Power Development

4) Hip Thrust 1-3 6-8 per side 30s 3-1-2-0 10s*

5) Bulgarian Split Squat 1-3 6-8 per side 30s 3-1-2-0 -

6) Single Leg 1/2 squat 1-3 6-8 per side 30s 3-1-2-0 -

Build - (Hypertrophy) Growth

7) Single Leg Romanian Deadlift 1-3 9-12 per side 30s 3-1-2-0 -

8) Single Leg Glute Bridge 1-3 9-12 per side 30s 3-1-2-0 10s*

9) Quadruped Straight Leg Kick 1-3 9-12 per side 30s 3-1-2-0 -

10) Side Plank w/ Straight Leg Abduction 1-3 9-12 per side 30s 3-1-2-0 10s*

*hold after final repetition




BODYWEIGHT ROUTINEROUTINE B - BURN



1) Pigeon Pose 1 5 per side 0s Pulse 3-5s


2) Side Lying Hip Abduction 1 5 per side 5s - 10s

3) Alternating Superman 1 5 per side 5s - 10s

Burn - Shaping

4) Single Leg Hip Thrust 1-3 15 per side 15s 1-0-1-0 10s*

5) Donkey Kick 1-3 15 per side 15s 1-0-1-0 10s*

6) Clam Shell 1-3 15 per side 15s 1-0-1-0 -

Burn - Toning

7) Glute Bridge 1-3 30 15s 1-0-1-0 10s*

8) Frog Pump 1-3 30 15s 1-0-1-0 10s*

9) Quadruped Straight Leg Cross 1-3 30 per side 15s 1-0-1-0 -

10) Starfish Hold 1-3 Time: 30s 15s Hold Time: 30s





GYM ROUTINEROUTINE C - BUILD



1) Spiderman 1 5 per side 0s Pulse 3-5s


2) Front Plank March 1 Time: 30s 5s Rapid -

3) Prone Glute Squeeze 1 10 5s Hold 10s

Build - Strength & Power Development

4) Weighted Hip Thrust 1-3 6-8 45s 1-0-1-0 10s*

5a) Single Leg Standing Cable Kickback 1-3 6-8 per side 45s 1-0-1-0 10s*

5b) Bulgarian Split Squat w/ DB 1-3 6-8 per side 45s 3-1-2-0 -

Build - (Hypertrophy) Growth

6a) Single Leg Romanian Deadlift w/ DB 1-3 9-12 per side 30s 3-1-2-0 -

6b) Single Leg 1/2 squat w/ DB 1-3 9-12 per side 30s 3-1-2-0 -

7a) Single Leg Glute Bridge w/ DB 1-3 9-12 per side 30s 3-1-2-0 10s*

7b) Side Plank w/ Straight Leg Abduction 1-3 9-12 per side 30s 3-1-2-0 10s*





GYM ROUTINEROUTINE D - BURN



1) Supine Hip Flexor Stretch 1 5 per side 0s Pulse 3-5s


2) Side Lying Hip Abduction 1 5 per side 5s Hold 10s

3) Prone Alternating Glute Squeeze 1 5 per side 5s Hold 10s

Burn - Shaping

4) Weighted Glute Bridge 1-3 15 30s 1-0-1-0 10s*

5) Weighted Single Leg Hip Thrust 1-3 15 30s 1-0-1-0 10s*

6) Glute Ham Raise or 45° Back Extension 1-3 15 30s 1-0-1-0 10s*

Burn - Toning

7a) Standing Band Abduction 1-3 20 per side 15s 1-0-1-0 10s*

7b) Seated Band Abduction 1-3 20 per side 15s 1-0-1-0 10s*

8a) Band Clamshell 1-3 20 per side 15s 1-0-1-0 10s*

8b) Frog Pump 1-3 30 15s 1-0-1-0





Chapter 13

EXERCISE DEFINITIONS & PICTURES

BODYWEIGHT & GYM ROUTINES




HALF KNEEL W/ OVERHEAD REACH

Put your right knee on the ground under your right hip, with your right foot bent and toes on the ground. Place your left foot in front of your body, leg bent 90 degrees and foot flat on the floor. Keeping your chest up, raise your right arm over your head and reach slightly to your left.

Press your right knee into the ground and shift your hips forward, maintaining an upright body position. Feel the stretch in your right hip flexor, pause for a 3-5 seconds, and then rock back to the starting position and repeat.

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FRONT PLANK MARCH

Start on the floor face down with your elbows bent and rest your weight onto your toes and your forearms, not on your hands. Your body should form a straight line from shoulders to ankles. Tuck your chin to your chest and pull your shoulders back but make sure you engage your core by sucking your stomach into your spine to have a flat back.

Once in this position, lift one leg a few inches off the floor and then begin to march in place, quickly tapping the floor one foot at a time for the required time.

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PRONE GLUTE SQUEEZE

Lie flat on your stomach with your legs straight. Cross your arms on the floor and rest your forehead on your forearms. Then, squeeze your glutes.

Keep the glutes squeezed tight and should remain squeezed throughout the exercise, then take a rest for the required amount of time before repeating for the desired number of reps.

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HIP THRUST

Begin seated on the ground with a bench perpendicular to you and directly behind you. Lean back against the bench so that your shoulder blades are near the top of it. Begin the movement by driving through your feet, extending your hips vertically.

With your chin tucked to your chest and your abs contracted, lift your hips up as far as possible, then reverse the motion to return to the starting position.

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BULGARIAN SPLIT SQUAT

Position yourself into a staggered stance with the rear foot elevated on a bench or chair and front foot forward. This will be your starting position. Begin by descending, bending your knee and hip to lower your body down. Maintain good upright posture throughout the movement.

Keep the front knee in line with the foot as you perform the exercise. At the bottom of the movement, drive through the heel as you begin to stand up and return to the starting position.

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SINGLE LEG 1/2 SQUAT

Balance on one foot and slowly squat down, bending at the knee and stop once down to about a 115 degree angle in your knee, extend your leg back up to standing.

If this is too challenging allow the toes of your hovering foot to lightly rest on the ground or gently hold on to something to help with your balance. Complete the desired number of repetitions then switch to the other leg.

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FINISH OPTION 1START OPTION 1

FINISH OPTION 2START OPTION 2




SINGLE LEG ROMANIAN DEADLIFT

Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor. Flex the knee on your standing/support leg about 15-20 degree. Without changing the bend in your knee, keep your back naturally arched, bend (hinge) at your hips and begin to reach across the body with your arm and aim for your planted foot.

Keep lowering your torso until it’s almost parallel to the floor. Briefly pause at the bottom, then squeeze your glutes, thrust your hips forward, and raise your torso back to the starting position. Repeat until you complete the desired number of repetitions.

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SINGLE LEG GLUTE BRIDGE

Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.

Extend as far as possible, pause and then return to the starting position. Repeat until you complete the desired number of repetitions.

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QUADRUPED STRAIGHT LEG KICK

On your hands and knees, keep your back neutral, and abs braced. Take your right leg extend it as you drive it backwards keeping your neck in line with your spine – straight (thus looking down) not up.

With the toes pointed, keep the hips, thigh and knee in alignment and parallel to the floor. Lower back down and repeat for all reps before switching sides. Do not arch your back.

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KNEELING SIDE PLANK W/ STRAIGHT LEG ABDUCTION

Lie on your left side with left elbow bent beneath the shoulder and the right hand on the hip. Bend the left knee to 90-degrees and extend the right leg. Keep the hips aligned with the ribs. Exhale, contracting the core.

Raise both hips off the floor into a full hip extension. Raise the right knee away from the left knee into a hip abduction. Complete the desired amount of reps then repeat on the other side.

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PIGEON POSE

Start on all fours with your hands shoulder-distance apart and about a hand span in front of your shoulders. Bring your left knee forward and place it on the floor just behind and slightly to the left of your left wrist, with your shin on a diagonal and your left heel pointing toward the front of your right hipbone.

Now face your back leg squarely to the floor so that your leg is extended and in a “neutral” position—you want to avoid the common pitfall of externally rotating the back leg. Square your hipbones forward and then slowly lean forward while slowly moving your left knee so that it becomes perpendicular to your body. Hold this pose for the desired amount of time before moving to the other leg.

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SIDE LYING HIP ABDUCTION

Lie on your left side with left elbow bent beneath the shoulder and the right hand on the hip. Bend both knees to 90-degrees, keeping the hips aligned with the ribs.

Contracting the core, raise both hips off the floor into a full hip extension. Raise the right knee away from the left knee into a hip abduction. Hold for desired amount of time then repeat on the other side.

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ALTERNATING SUPERMAN

Lie face down with arms and legs out straight. Keep your neck in a neutral position. Slowly raise one arm and the opposite leg at the same time, until they are several inches off the floor.

Pause and hold this position for the desired amount of time/reps. Slowly lower back to the starting position.

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SINGLE LEG HIP THRUST

Begin seated on the ground with a bench perpendicular to you and directly behind you. Lean back against the bench so that your shoulder blades are near the top of it. Lift one foot up off the ground and hold it up throughout the entire exercise.

Begin the movement by driving through your planted foot, extending your hips vertically. With your chin tucked to your chest and your abs contracted, lift your hips up as far as possible, then reverse the motion to return to the starting position. Complete the desired number of repetitions before moving to the other foot.

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DONKEY KICK

On your hands and knees, keep your back neutral, and abs braced. Take your leg right and drive it upwards keeping your neck in line with your spine – straight (thus looking down) not up.

Keep the knee at a 90-degree angle throughout the movement and so the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor. Lower back down and repeat for all reps before switching sides. Do not arch your back.

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CLAM SHELL

Start lying on the floor on one side with your legs bent at around 90 degrees at the knees. Angle your thighs from your body at around 135 degrees. Keeping your hips stacked vertically on top of each other, hinge at the hip to bring the knee of your top leg up, opening your legs like a clamshell.

Keep the heels touching each other, and squeeze the glutes to drive the movement. It’s very important not to let your pelvis roll backwards as you raise your upper leg.

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GLUTE BRIDGE

Start lying on the floor on one side with your legs bent at around 90 degrees at the knees and stretch your arms down by your side. Your feet should be about hip-width apart.

Drive your hips up as high as possible, squeezing the glutes hard. Keep your belly button drawn in so you don’t hyperextend your back. Do not push backward off your heels. Make sure you are driving straight up then lower back down and repeat for desired number of reps.

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FROG PUMP

Start lying on the floor and get into a glute bridge position. Press your lower back into the floor and tuck your chin into your chest. Dig your elbows into the ground. Put the bottoms of your feet together and get your heels as close to butt as possible.

This is your starting position and brace your body. From here lift your hips into the air squeezing the glutes at the top. Lower down and repeat for desired number of reps.

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QUADRUPED STRAIGHT LEG CROSSOVER

Set up on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet. Extend one leg and drive your heel straight back behind you. Squeeze the glute as you extend the leg. Make sure to keep your arms straight as you kick back and your abs engaged.

Don’t arch your lower back just to try to kick your leg back higher. With the leg now extended, begin crossing the leg to the left and right lifting it up and over the foot that is still on the floor. You should be drawing an upside down ‘U’ with your foot. Repeat for desired number of reps before moving to the other side.

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STARFISH HOLD

Start in a side plank position with your hand placed beneath your shoulder. Keeping your head in line with your spine, lift your top arm and point it up and raise your top leg off of the ground and hold this position for the recommended amount of time or until you can no longer maintain proper form.

If you find this to be too difficult, start in a side plank position with your elbow placed beneath your shoulder.

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SPIDERMAN

Start with your body in a high plank position (the position used to perform push-ups), keeping your hands underneath your shoulders. Keeping your hips as low as possible, bring your left foot forward toward the outside of your left hand, as far as you can advance, aiming to bring the foot next to or forward of the hand.

Sinking your hips into the floor while keeping your back leg as straight as possible, hold this position for the required amount of time. Bring your left foot back and return to the plank position. Repeat movement with your right foot.

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FRONT PLANK MARCH

Start on the floor face down with your elbows bent and rest your weight onto your toes and your forearms, not on your hands. Your body should form a straight line from shoulders to ankles.

Tuck your chin to your chest and pull your shoulders back but make sure you engage your core by sucking your stomach into your spine to have a fl at back. Once in this position, lift one leg a few inches off the floor and then begin to march in place, quickly tapping the floor one foot at a time for the required time.

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PRONE GLUTE SQUEEZE

Lie flat on your stomach with your legs straight. Cross your arms on the floor and rest your forehead on your forearms. Then, squeeze your glutes.

Keep the glutes squeezed tight and should remain squeezed throughout the exercise, then take a rest for the required amount of time before repeating for the desired number of reps.

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WEIGHTED HIP THRUST

Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.

With your chin tucked to your chest and your abs contracted, begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

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SINGLE LEG STANDING CABLE KICKBACK

Attach and secure an ankle belt attachment to one ankle and stand facing the cable weight stack and grasp the cable tower for support if possible. With your knees slightly bent and your abs drawn in, turn your foot out slightly and slowly kick your right leg back until your hip is fully extend back with your glutes contracted. Do not allow the lower back to arch as you kick.

Pause for 1-2 seconds, then slowly bring your right leg back to the starting position and repeat for the desired amount of repetitions before moving to the other leg. If you do not have access to a cable machine, place a resistance band above yours knees instead.

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SINGLE LEG ROMANIAN DEADLIFT W/ DB

Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor. Hold the dumbbell in the hand of the arm that is opposite to the foot that is placed on the floor. Flex the knee on your standing/support leg about 15-20 degree. Without changing the bend in your knee, keep your back naturally arched, bend (hinge) at your hips and begin to reach across the body with the arm holding the dumbbell and aim for your planted foot.

Keep lowering your torso until it’s almost parallel to the floor. Briefly pause at the bottom, then squeeze your glutes, thrust your hips forward, and raise your torso back to the starting position. Repeat until you complete the desired number of repetitions.

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SINGLE LEG 1/2 SQUAT W/ DB

Hold the dumbbell near your upper chest with two hands. Balance on one foot and slowly squat down, bending at the knee and stop once down to about a 115 degree angle in your knee, extend your leg back up to standing. If this is too challenging allow the toes of your hovering foot to lightly rest on the ground.

Complete the desired number of repetitions then switch to the other leg.

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SINGLE LEG GLUTE BRIDGE W/ DB

Lay on the floor with your feet flat and knees bent. Place and hold a dumbbell or weight plate on your lap, resting on your hips. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.

Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground. Extend as far as possible, pause and then return to the starting position. Repeat until you complete the desired number of repetitions.

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SIDE KNEELING PLANK W/ HIP ABDUCTION

Lie on your left side with left elbow bent beneath the shoulder and the right hand on the hip. Bend the left knee to 90-degrees and extend the right leg. Keep the hips aligned with the ribs. Exhale, contracting the core.

Raise both hips off the floor into a full hip extension. Raise the right knee away from the left knee into a hip abduction. Complete the desired amount of reps then repeat on the other side.

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FLOOR HIP FLEXOR STRETCH

Lie flat on your back with your legs extended on the floor, toes pointed up. Relax your shoulders against the floor. Bend your right knee. Rest your hands on the back of your thigh and pull your knee toward your chest.

Flex your left foot and press the thigh and calf of that leg down toward the floor as you do so. Feel the stretch in the front of your left hip and top of your thigh. Hold. Return to the starting position and repeat with the other leg. To intensify this stretch, place a rolled up towel under your lower back to elevate the hips.

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SIDE LYING HIP ABDUCTION

Lie on your left side with left elbow bent beneath the shoulder and the right hand on the hip. Bend both knees to 90-degrees, keeping the hips aligned with the ribs.

Contracting the core, raise both hips off the floor into a full hip extension. Raise the right knee away from the left knee into a hip abduction. Hold for desired amount of time then repeat on the other side.

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PRONE ALTERNATING GLUTE SQUEEZE

Lie flat on your stomach with your legs straight. Cross your arms on the floor and rest your forehead on your forearms. Then, squeeze one glute at a time for the required amount of time.

Keep the glute squeezed tight and should remain squeezed throughout the exercise, then take a rest for the required amount of time before going to the other side. Alternate for the desired number of reps.

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WEIGHTED GLUTE BRIDGE

Begin seated on the ground with a loaded barbell (or dumbbell) over your legs. Using a bar pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor. Begin the movement by driving through with your heels, extending your hips vertically through the bar.

Your weight should be supported by your upper back and the heels of your feet. Extend as far as possible, then reverse the motion to return to the starting position.

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WEIGHTED SINGLE LEG HIP THRUST

Begin seated on the ground with a bench directly behind you. Have a dumbbell or weight plate over your legs, resting on your hips. Lean back against the bench so that your shoulder blades are near the top of it. With your chin tucked to your chest and your abs contracted, begin the movement by driving through your feet, extending your hips vertically through the added resistance.

Your bodyweight should be supported by your shoulder blades and your feet. Extend your hips upward as far as possible, then reverse the motion to return to the starting position.

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FINISH - RIGHT LEG START - RIGHT LEG

FINISH - LEFT LEGSTART - LEFT LEG




45° BACK EXTENSION MACHINE

Position yourself face down on the back extension machine/bench tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. With your body straight, cross your arms in front of you. This will be your starting position.

Tuck your chin into your neck and start bending forward slowly at the waist as far as you can while keeping your slightly rounded. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can’t go down any further. Slowly raise your torso back to the initial position as you inhale, squeeze your glutes hard while keeping your back slightly rounded.

Tip: Avoid the temptation to arch your back past a straight line. Repeat for the recommended amount of repetitions. This exercise can be done on a glute-ham developer.

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STANDING BAND ABDUCTION

Place a resistance band (or if using a cable resistance machine, attach an ankle cuff) around your ankle on your working leg. Start in a standing position with both feet together, back and spine in a neutral position and core tight. You may choose to hold on to a nearby wall or machine for balance support. Lift your toes slightly upwards. Moving only your working leg, swing your foot out sideways like a pendulum, hinging at the hip. Lift your foot to about 45 degrees or wherever is comfortable. Slowly lower back to the starting position, keeping tension on the band or cable (if applicable). Complete the desired number of reps, then switch sides and repeat for the other leg.

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SEATED BAND ABDUCTION

Place a resistance band loop around your legs, positioning it just below the knees. Loop it around if required so that some tension is on the band in the starting position. Start in a seated position with knees bent and feet about shoulder width apart, arms crossed over your chest.

Your torso can be any one of three variations: leaning forward, upright, or leaning back. Maintain a neutral spine in whichever position you choose. Push your knees outwards against the band as far as your knees can go without moving the feet before returning to the start position. Repeat the desired number of reps and sets.

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BAND CLAMSHELL

With a mini-resistance band around the lower thighs of both legs, start lying on the floor on one side with your legs bent at around 90 degrees at the knees. Angle your thighs from your body at around 135 degrees.

Keeping your hips stacked vertically on top of each other, hinge at the hip to bring the knee of your top leg up, opening your legs like a clamshell. Keep the heels touching each other, and squeeze the glutes to drive the movement. It’s very important not to let your pelvis roll backwards as you raise your upper leg.

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FROG PUMP

Start lying on the floor and get into a glute bridge position. Press your lower back into the floor and tuck your chin into your chest. Dig your elbows into the ground.

Put the bottoms of your feet together and get your heels as close to butt as possible. This is your starting position and brace your body. From here lift your hips into the air squeezing the glutes at the top. Lower down and repeat for desired number of reps.

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Brian Klepacki has over 16 years of experience and education in the fitness and athletic world. He holds a Master’s Degree in Exercise Science and holds numerous highly recognized certifications that have set his expertise and training above most others. Brian has learned that in order for you to achieve your max performance, a multitude of training regimes must be implemented to stimulate all systems of the body.

As a Strength & Conditioning Specialist and Functional Movement Specialist, Coach Brian knows how crucial it is to sort through fact and fiction when it comes to physical training and human performance. His philosophy is simple, PURPOSE OVER PREFERENCE. He is not about those big box cookie cutter programs and he doesn’t prescribe a random workout that has no purpose. His logic is specific. His training has a purpose.

Brian currently resides in St. Petersburg, FL with his wife and their two boys. He is the Owner of Optimax Performance Training and consults as a Strength & Conditioning Advisor for CriticalBench.com and is the creator of Unlock Your Glutes and the Crunchless Core program.

Facebook: http://www.criticalbench.com/facebookYouTube: http://www.criticalbench.com/youtube

ABOUT THE

AUTHOR



https://www.unlockyourglutes.com/

https://www.unlockyourglutes.com/

http://www.crunchless6pack.com


NOTES




REFERENCES[1] https://www.merriam-webster.com/dictionary/inhibition

[2] Price, J. and Bratcher, M. (2010). The BioMechanics Method Corrective Exercise Educational Program. San Diego, Calif.: The BioMechanics Press.

[3] Gluteal Muscle Activation During Common Therapeutic Exercises. http://www.jospt.org/doi/pdfplus/10.2519/jospt.2009.2796?code=jospt-site

[4] Counts BR, Buckner SL, et al. (2016)The acute and chronic effects of “NO LOAD” resistance training. Physiol Behav. 2016 Oct 1;164(Pt A):345-52. doi: 10.1016/ j.physbeh.2016.06.024. Epub 2016 Jun 18.

[5] Niinimäki S, Härkönen L, et al. (2016) The cross-sectional area of the gluteus maximus muscle varies according to habitual exercise loading: Implications for activity-related and evolutionary studies. Homo. 2016 Apr;67 (2):125-37. doi: 10.1016/j.jchb.2015.06.005. Epub 2015 Sep 3.

[6] Al-Dirini RM, Reed MP, et al. (2015) Deformation of the gluteal soft tissues during sitting. Clin Biomech (Bristol, Avon). 2015 Aug;30(7):662-8. doi: 10.1016/j.clinbiomech.2015.05.008. Epub 2015 May 22.

[7] Vinstrup J, Calatayud J, et al. (2017) Electromyographic comparison of conventional machine strength training versus bodyweight exercises in patients with chronic stroke. Top Stroke Rehabil. 2017 May;24(4):242-249. doi: 10.1080/10749357.2016.1274466. Epub 2017 Jan 6.

[8] Kang DY, Kim HS, et al. (2015) The effects of bodyweight-based exercise with blood flow restriction on isokinetic knee muscular function and thigh circumference in college students. J Phys Ther Sci. 2015 Sep;27(9):2709-12. doi:10.1589/ jpts.27.2709. Epub 2015 Sep 30.

[9] Baumert P, Lake MJ, et al. (2016) Genetic variation and exercise-induced muscle damage: implications for athletic performance, injury and ageing. Eur J Appl Physiol. 2016 Sep;116(9):1595-625. doi: 10.1007/s00421-016-3411-1. Epub 2016 Jun 13.



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