In part 1 of this blog we covered the bum basics such as the anatomy of the glutes, common mistakes made when trying to get the “perfect butt”, what to avoid and training and understanding your glutes.
Today we are going to jump straight into training!
Ok over the next two weeks we are going to give every piece of information and guidance to help you build those amazing glutes. We will be giving you the best “glute exercises” and also the best “glute activation & mobility” exercises. We have attached photos for each of the exercises for both exercise and activation movement to make it as easy as possible for you to do it too.
THE PROGRAM:
A1. Deadlifts: 
A2. Single Leg Deadlifts:
B1. Walking Lunges: 
B2. Step Up: 
C1. Hip Raises: 
C2. Single Leg Hip Raises:
D1. Band Glute Kickbacks: 
D2. Bulgarian Split Squats: 
Activation:
Resistance Band Lateral Squats: 
Mobility:
Child’s Pose: 
Downward Dog: 
Training Notes:
Exercise Order:
The letter/number combo refers to exercise groups. You must complete all the sets of A exercises before moving on the B exercises.
Sets and Reps:
The first number is sets and the second is repetitions.
Tempo:
Is a four number sequence that dictates the speed you will perform each part of the movement.
• The first (1st) number is the eccentric movement—when you lower the weight.
• The second (2nd) number is the point where you change the direction from lowering to lifting of the weight. • The third (3rd) number is the concentric movement—when you lift the weight.
• The fourth (4th) number is the point where you change the direction from lifting to lowering of the weight.
• For example, 3-1-2-0 means: down for 3, pause 1, up for 2, no pause, repeat.
Rest:
The time you have to rest, in seconds, between exercises A1 and A2.
Other Notes:
• Strive to fully lengthen and shorten the working muscle. This ensures you are using a full range of motion for the working muscle.
• Squeeze your muscle and initiate muscle before movement. This ensures tension is applied to the working muscle.
• Squeeze the muscle hard at the end of each rep to ensure maximum tension is applied.
• Keep constant tension for each rep. Do not rest during your set or drop the weight.
• Ensure you are failing at the targeted rep range (2x reps either side is ok). If your muscles aren’t screaming and burning you are either not applying enough tension or the weight is too light.
• Aim to keep the same weight for each set during the exercise.
• Always ensure you have a proper warm-up by performing 2-3 sets of the first 2 exercises.
The volume is adjustable depending on your fitness/strength levels. If it feels like it’s too much, reduce the amount of the volume. On the other hand if it’s too easy increase the volume. The most important part is to be strict on your rest periods ideally around 45seconds no more than 60 seconds per set. Keep as much tension on the working muscles as possible.
We realise that not all of you have access to a gym so this weeks program we focussed largely on bodyweight exercises to make building that perfect behind possible for everyone. When doing this program, the focus is to get as many repetitions done with quality (get the right muscle tension) with the least amount of rest. In our final Peach Perfect Booty blog we will be getting down and dirty in the weights room. Showing you guys the more advanced and absolute best exercises to get that booty of your dreams. it’s not just going to be for the ladies either, you guys out there will benefit massively from the program and info in the final part of the series! Lets go get it crew.
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