Glutes Unlock

LEGAL STUFF
© 2018 & Beyond, Critical Bench, Inc.

All Rights Reserved. International Copyright
www.UnlockYourGlutes.com
www.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.
NOTICE
The 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.
www.unlockyourglutes.com 2
UNLOCK
YOUR
GLUTES
Develop a Rounder & Stronger Butt
By Brian Klepacki, MS, CSCS, FMS
TABLE OF CONTENTS
Chapter 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
Chapter 1
MEET YOUR
GLUTES
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
Let’s face it; you are here because
you want a better butt. And quite
is a more professional
honestly, there is not one thing wrong term for this and it’s
with that. There have been no songs called ‘inhibition’.
in·hi·bi·tion[1] If you simply want your glutes to grow,
noun you have to apply what works and
that’s science. Growing your glutes is a
• The action of inhibiting, restricting, science no matter what ‘celebrities’ or
or hindering a process. ‘fitness models’ claim to say.
• The slowing or prevention of a After going through all the information

process, reaction, or function by a contained within this program, you
particular substance. will be able to know a few things. You
• Synonyms: hindrance, hampering, will be able to tell if you have weak or
obstruction, impediment, inhibited glutes, what kinds of problems
suppression, restriction, restrain, dormant glutes can cause, what could
constraint, prevention be to blame for your glute issues, and
what you should be doing to ‘improve’
Inhibited glutes can be your glutes.
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.
Chapter 2
ANATOMY &
BIOMECHANICS
OF THE 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.) little chance of it hitting its target when
the boat is rocking around on the
Sometimes it’s easier to better waves.
understand a muscles function by
looking at its dysfunction. A good The glutes are like the anchor, which
way to describe the dysfunction of ties the boat down, creates stability
the glutes is by imagining firing off a and allows accuracy and control of the
massive cannon from a little boat in movements of the hip joint, knee joints
rough seas without an anchor. How and ankle/foot joints. It might not give
accurate can that cannon be without concrete stability but it will sure give a
a steady base to sit on? The cannon good enough foundation for the cannon
is inhibited by its platform forcing to hit its target, or at least get pretty
everything to be inefficient. There is darn close.
Gluteus Maximus are standing on to control the forward
momentum of your trunk.
The Gmax (biggest and most dominant
of the three) originates on the top part Although the quadriceps muscles on
of the pelvic bone and the outer edge the front of your thighs primarily move
of the posterior sacrum (base of the your legs forward as you walk or run,
spine), the tailbone. The large muscle the Gmax muscle tightens to help
belly crosses over the back part of the propel your body forward on hills or
hip and attaches to the back part of the uneven surfaces. This muscle also lifts
upper thighbone. you from a squatted position and helps
you climb stairs.
The Gmax function is to maintain your
balance as you walk or run. As your leg The Gmax also has an unusual muscle
comes forward and your heel hits the design. It has the ability to produce
ground, this muscle tightens to slow both high levels of force at low speeds
down the forward movement of your through small ranges of motion, as well
leg and keep you balanced. When you as low levels of force at high speeds
run, this muscle tightens on the leg you 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.
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
Did you get all that?! and rotation of the thigh. It also helps in
Somewhat confusing, I stabilizing the pelvis when the opposite
know, but this is science leg is raised above the ground. A
and that’s just the way it secondary function of this muscle is to
promote extension of the hips.
is. ☺
If any or all three glute muscles are not
Gluteus Medius
strong enough to initiate any of these
basic life movements, the body will
Pelvic stabilization is one of the most
then recruit other joints such as the
important roles of the Gmed. As you
lumbar spine to compensate. However,
lift your leg to take a step, this muscle
this is inefficient and leads to injury
tightens on the stationary side to
of these joints because it is not their
prevent your pelvis from dropping
primary role within the body.
down when you pick your foot up. The
gluteus medius originates on the top
of the pelvis (iliac crest), runs from the
Chapter 3
THE SLEEPING GIANT

So, you’ve been seeing words like In order to combat the damage that
inhibition, dormant, and inefficient and has been done to the glutes through
I know you’re probably thinking, “I just sitting [6], poor training techniques,
want a bigger, healthier looking rear- and/or injury, you have to do the exact
end. What the heck does this have to opposite of what you’re doing right now.
do with training my glutes?” You need neuromuscular activation!
Well, you’ve asked the right question You have to wake up the glutes from
because this is the biggest problem their slumber and get them to do what
with today’s glute training and it’s the they are designed to do. This is one
most important training element that is of three secrets behind true glute
often neglected by so many. 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 4
A HEALTHY FRONT =
A HEALTHIER BACK
Sometimes more often than not, will never be able to open up the hips
the hips are often neglected when it enough to activate the glutes. And this
comes to glute work. Even the most is the second of three secrets behind
credentialed professionals overlook true glute development.
the hips when dealing with the glutes.
When the hip flexor is activated when Since there are now two known
it should not be, signals are sent to the problems; tight/shortened hip flexors
brain to lock the glutes preventing them and inhibited glutes, there are two
to fire, it’s really that simple. solutions! Regardless if it’s the glutes
that are weak because the hips are
For another simple visual, tight, or the hips are tight because the
glutes are weak, the solution is still the
picture your biceps and
same – restore the hip flexors back
triceps. When the biceps to their original length and allow the
are working/contracting, glutes to respond properly through
the triceps are relaxing neuromuscular activation.
to allow the biceps to
Restorative lengthening and
function. The same is true
neuromuscular activation is vital to
for the glutes and hip your training and your health because
flexors. many people have altered mechanics.
Sure, deadlifts, lunges and squats are
And in the simplest terms (I’m really great exercises for your glutes, but you
trying to get my point across here), the won’t get the full benefit out of these
majority of individuals have very tight exercises if your hips aren’t heathy and
hip flexors that will not allow the glutes your glutes aren’t firing properly. No ifs,
to work properly. If you don’t have ands, or butts (literally).
enough hip flexor flexibility, then you
Chapter 5
HEALTH BENEFITS OF
STRONG GLUTES
Contrary to popular belief, having a would be extremely difficult if not
shapely butt isn’t all about appearance impossible.
or vanity. In fact, having a strong rear-
end not only helps improve posture, Many people take their glutes for
but it can significantly enhance injury granted. Having weak and/or inhibited
prevention as well. glutes can cause more problems
than people realize. Weak glutes can
The first thing we must remember is lead to a myriad of health issues;
glutes are muscles. They are one of most commonly found being muscle
the strongest muscles in the body and imbalances. Here are a few surprising
are absolutely required in movements health problems than can be linked
involving the hips and thighs like directly to weak glutes:
standing up, sitting down, and walking.
Without the glutes, these activities • 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
and strong. For example: If your muscles must work harder to keep
glutes are not strong enough to fully the body aligned and upright.
engage when you bend forward, This unwanted mechanical stress
your spine must round forward can increase the risk of tension
excessively to lower your arms to headaches as well as irritability in
the ground [2]. the muscles surrounding the upper
back, shoulders and neck.
• Knee pain. Weak glutes can cause
increased pressure on the cartilage • Diminished sports performance.
around your knee. This is due to a Strong glutes are essential for
higher amount of internal rotation on sports performance. Explosive
the femur. movements seen in exercises such
as basketball, volleyball, soccer,
• Hamstring strains. If the football, and running all require
hamstrings become dominant during strong gluteal muscles.
hip extension, it increases the risk of
hamstring strains. Few people would associate weak
glute muscles with the ailments listed
• Other lower body injuries. A above. As a result, a person may
study in the Journal of Orthopedic seek treatment for the injury itself, not
& Sports Physical Therapy found realizing the actual source of the injury
that the muscle imbalances caused is weak glutes. As a result, if the glutes
by gluteal muscle weakness have aren’t strengthened, they run the risk of
been associated with several lower reinjuring themselves once again.
extremity injuries including patella
femoral pain syndrome, iliotibial Because the quadriceps muscle group
band friction syndrome, anterior can often overpower the glutes, you
cruciate ligament (ACL) sprains, and want to make sure the glutes are
chronic ankle instability [3]. getting the workout they deserve
especially if you are an athlete.
• 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
Chapter 6
THE POSTERIOR
POWERHOUSE
This may sound surprising to you but hip extension potential. This means
your glutes are capable of generating that for athletes to exhibit extreme
an impressive amount of power. quickness and agility, a greater need
Strengthening your gluteal muscles can to produce maximal power and speed
lead to improved speed, acceleration is a must. And having that muscular
and explosive power. It’s simple, strength of the primary hip extensors
athletes with strong glutes are stronger (i.e., the gluteus maximus) is absolutely
and faster than those with weak glutes. necessary. The glutes provide that
HUGE amount of power needed for
The glutes are essential in almost quick, explosive movements.
every sport, as they are responsible for
accelerating, decelerating, changing Not only is this true for
directions and creating explosive power
the obvious ‘power’
in jumps. They are also responsible
for effective hip extension. Athletes sports but it is also true in
with strong glutes will be faster, sports like golf, baseball,
more efficient and explosive in their and tennis where the
movements than athletes with weaker glutes stabilize the hip
glutes.
area allowing a more
Three of the best examples are efficient use of power
American football, hockey and through the core.
Olympic sprinting. The athletes who
are at the top of their game generally If your glutes are weak, your athletic
have the best-developed glutes. performance is going to suffer. And that’s
The greater need for fast linear and a FACT.
lateral movements require greater
Chapter 7
BUILDING A BIGGER,
STRONGER BOOTY
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
appearance. When someone works
legs grow, not your glutes.
out for aesthetic purposes they usually
focus on one or two body parts during
The glute-to-leg ratio gets skewed
a workout, but rarely is there a day
because the quads take over and grow
targeting the glutes. There is a day for
during lower body training. The problem
arms. A day for chest. A day for abs.
isn’t with your strong and muscular
But never a day for glutes, just ‘lower-
legs, it is how your butt is undertrained.
body’.
One of the main reasons why someone

If you stop to think about it, glutes
exercises is to improve overall
are rarely trained intentionally. Is
it because they are too difficult to the glutes; exercises like hip thrusts,
isolate? Or are there not enough kickbacks, and glute bridges in addition
exercises to do for the glutes? to the other 33 exercises that are
included in this program.
If you want bigger, stronger glutes,
wouldn’t it make sense to train glutes, It’s not that you don’t know how to use
the biggest and strongest muscle in the your glutes or don’t stick to proper
body, on their own? technique, it’s just that the glutes
aren’t maximally involved in squatting,
Squats and deadlifts lunging, and deadlifting. This is why
this program includes glute-specific
aren’t the best exercises
exercises that have been proven to be
for building bigger, exactly what you need.
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 So, the best way for building bigger,
and focus on more glute- stronger glutes is applying two different
only movements. but synergistic training methods: 1)
the progressive overload method
Now if you’re thinking, “I don’t want (mechanical damage) using a wide
bigger legs” then why would you variety of glute specific exercises
keep doing “leg” exercises? Ditch the targeting all three muscles and their
quad/hamstring dominant exercises respective functions and 2) the mind-
and strictly focus on hip-extension muscle connection method done
movements that will primarily target through various metabolic stimuli.
These training methods will be cause stress to the spinal cord by
discussed and broken down in the compressing the spinal discs and
coming chapters. placing great demand on the hips,
knees and ankle joints.
Why Squats, Deadlifts & Lunges are
NOT the Answer! Over time, repeated loading of the
spine while doing squats can cause
Before sharing with you the #1 exercise herniated discs in some lifters. For
to build a bigger and stronger booty, others, they may aggravate an old knee
there’s another glaring issue that must injury from over-flexing the knee while
be mentioned regarding squats, deadlifts doing lunges. Sometimes it’s as simple
and even lunges… They. Can. Hurt! as bending wrong while pulling weight
off the floor with a deadlift and hurting
I’m not talking about muscle soreness your back severely.
or muscular fatigue while working out.
I’m saying that for many people these All of these total
exercises can be downright painful to
body movements can
do and if done incorrectly over a period
of time, can leave you injured and potentially leave the body
frustrated. in a state of pain and
discomfort for weeks at a
That spells doom for anyone trying to time but luckily, there is
build a rounder, stronger backside.
hope.
One thing I know for sure, the only
There is one particular exercise that
way to keep people active for years
causes ZERO compression of the
and getting the results they desire is to
spine, knees and hips and actually
keep them OUT OF PAIN and enjoying
better stimulates the glute muscles
the exercises that they’re doing.
for growth. This one movement keeps
your body in a very safe position and
It’s true, squats and deadlifts (and
can be performed by people with
sometimes lunges) are known as
knee and back issues looking for an
dangerous exercises for the knees
alternative strengthening exercise for
and lower back. Of course, it depends
building that butt.
on the individual but they both can
The #1 Exercise for Getting Great I know that might sound a little too
Glutes complicated but what you really
need to know is that in this position
The #1 exercise for getting great glutes (anatomically speaking now), you are
is the hip thrust. in the best position possible to achieve
the highest level of muscle contraction
This hip dominant exercise mimics since the muscles are shortest (1), and
the traditional glute bridge only with with consistent tension placed on the
a few slight changes. Think of the hip hips throughout.
thrust as a loaded glute bridge with
your upper back resting on a bench. This glute movement really is ideal for
Since the glute bridge has been used in protecting the spine and knees from
nearly every setting from elite training unwanted strain commonly associated
to rehabilitation, many people associate with squats and lunges, developing
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 strength and power at short muscle
position not only takes off any vertical lengths (2), and maximizing muscular
loading on your spine (as you would hypertrophy of the glutes.
experience with squats) but it also
allows the body to go through a much 1. https://www.ncbi.nlm.nih.gov/pubmed/26214739
greater range of motion. 2. https://www.ncbi.nlm.nih.gov/pubmed/27253835
Chapter 8
BURN FAT AND SCULPT A

ROUNDER BOOTY
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 that ‘burning’ sensation at the latter part
and cardio will be discussed in the of an exercise if done correctly.
Program Overview chapter that you’ll
learn about shortly so that leaves us Have you ever heard or maybe
with ‘toning and sculpting’. even said the words “tone” and
“definition?” Being toned or being
In short, toning and sculpting, (a.k.a. defined really means only one thing. It
muscular endurance) is the ability is when you have muscle, and when
of a muscle or group of muscles to you have a low enough amount of body
sustain repeated contractions against fat on your body so that the muscle can
a resistance for an extended period be seen instead of ‘mass’ or ‘fat’.
of time. It is one of the components of
muscular fitness. This is a time-under- A high number of reps and sets are
tension model that will leave you with often associated with a strength-training
workout that’s designed to develop 2. The lack of oxygen supply in the
muscle definition. Building definition muscles due to the restriction of
requires that your muscles handle a blood flow,
significant amount of workload compared 3. The build-up of lactate and other
to lower-volume strength training. metabolic by-products,
4. The “pump” of the muscles, due to
Let’s just say you are the pooling of blood.
training your glutes hard
These factors aid in sculpting muscle
and following all the and are synergistic with the other
strength training protocols training methods I have presented to
properly but you’re you already.
not seeing any tone or
Now I will warn you that you might
definition. There is a good
never get the glutes that you want
chance this is because that even if you are doing certain glute
muscle of yours is hidden exercises for a certain amount of
under a layer of fat. time for a certain amount of reps. If
you have too much fat on your glutes
In addition to higher reps and sets, and not enough muscle, no type of
decreased rest periods and a faster exercise or method of working out can
tempo, you must tap into the burn change this.
phase of training. This is extremely
important for sculpting and shaping. It’s While the BUILD portion is vital to the
in this short period of discomfort where development of your glutes, which
gains are made. This period is called can lead to bigger, stronger, sexier
metabolic stress and this is when you glutes, it’s just as important to stress
know you’re really targeting a muscle, the muscles to a greater BURN with
and in this case, the glutes. higher, fast-paced repetitions. Again,
these training techniques will most
Metabolic stress can be brought on likely be useless for the “fat loss” part
by these four factors: of it all… and this just might be the
most important thing for you to get that
1. The constriction of veins by rounder booty you want.
repetitive muscle contractions,
Chapter 9
THE SCIENTIFIC
SOLUTION
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 done, no questions about it:
the risk of injury.
Loading: Horizontal, Vertical, and
When you see how Unlock Your Rotational / Lateral
Glutes is different than every other
method, you’ll understand exactly why Exercise Strategy: Mechanical
this is the only way to train your glutes. Tension, Mechanical Stress, and
Mechanical Damage
Why other glute programs don’t
work: Nearly all glute training As you learned about, each glute
programs fail to contain all 6 required muscle has various functions and is
components of successful training. You responsible for moving the leg/hips in
briefly read about progressive overload various directions. Loading is the plane
and other metabolic stimuli but you of motion in which you are training. In
probably just glanced over this. Yet, this other words, in order for you to target
is the most important training concept an entire portion of whichever glute
that so many coaches and trainers fail muscle you are targeting, you have to
to implement. In order for true growth to train that muscle the way it is designed.
happen, these 6 components must be
For example, hip thrusts, sprints, Here are a few examples of what this
donkey kicks are all trained horizontally means:
where squats, deadlifts, and lunges
are vertical. Rotational exercises o Mechanical Tension: activation,
are the exercises where the knee progressive overload, heavier loads,
or leg rotates. This would be done lower/medium reps, iso-holds at top
in resistance band exercises like positions, partials or pause reps,
the clamshell, lateral walking, leg and slower eccentrics (lowering
abduction, sidekicks, etc. phase).
Now do you see why o Mechanical Stress: higher reps,

faster rep speeds, constant tension,
squats and deadlifts
shorter rest periods, resistance
aren’t the answer to bands, activation, mental focus on
better looking glutes? muscles used, partial-reps, circuit
They are an answer but training, supersets, pyramids, and
not THE answer you’re muscle failure.
looking for... You have o Mechanical Damage: heavy/
to train in all 3 planes of slow eccentrics, slower rep speed,
motion to get the results full range of motion with heavy
you want. resistance, forced-holds.
✕
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
NOT THE ANSWER
the results you want.
Within my Unlock Your Glutes program, extension, and trunk stabilization
all 6 of these training components have had larger muscle surface area
been used and that’s why this program compared to those who did not
works. Even if you do 5 of these 6, your participate in these activities. [5]
program is incomplete.
o Out of a 2017 study,
How glutes grow without adding electromyographic comparison
resistance: I bet you are a little showed that bodyweight exercises
confused because UYG has a activate the majority of the lower
bodyweight only routine but I’ve been limb muscles to comparable levels
talking about resistance training so as bilateral leg press performed in a
much. This is a common issue that resistance machine. [7]
so many people are confused about
but look at what science says about o Another study in 2015 suggests
hypertrophy and bodyweight training: that bodyweight-based exercise
with blood flow restriction may be
o In a 2016 study, it was concluded an effective method to improve the
that doing no-load arm curls while muscle power and hypertrophy of
maximally contracting the arm the lower extremity. [8]
was just as good for hypertrophy
(growth) as doing heavy loaded So, in case you don’t have access to
curls. However heavy resistance a gym, your glutes can still get bigger
was better for strength gains. [4] and stronger without adding any forms
of added resistance.
o Another study published in 2016
looked at the cross-sectional area Again, if you apply the 6 components I
of the gluteus maximus muscle listed above you will see results, even
and how the muscle size varied if every exercise is bodyweight only.
according to habitual exercise However, it is strongly recommended
loading. It was concluded that that you do add resistance training to
implications for activity-related your routine to see the best results
exercises in individuals who possible but it’s not mandatory.
participated in high impact, odd
impact or high-magnitude loading Why the shotgun approach works
groups requiring powerful hip 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 There is no more guess work with the
next person, they might. It’s better to be GM3 Method.
thorough than to be lacking.
All of my training
Develop a Stronger & Rounder Butt
experience over the
with the GM3 Method
years combined with
The GM3 Method is a very simple way scientifically proven
to understand this complete approach ways for activating and
to training your glutes. First you wake stimulating all 3 glute
up, prime and activate ALL 3 glute
muscles. Second, you release the
muscles in just one
inhibiting muscle holding your glutes workout.
back from optimal response. Lastly,
you incorporate exercises to build The days of having a flat, weak butt
strength and grow those glutes bigger are gone. It’s time to UNLOCK YOUR
and rounder. GLUTES!
Chapter 10
PROGRAM OVERVIEW &

PARAMETERS
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 want them. And quite honestly there
read fully equip you with everything are times that I would do anything to
you need but it could possibly answer expedite the process.
questions you might have down the
road. Unfortunately, things just don’t happen
like that and no one can expect to get
Again, the more you know, the easier glutes overnight. Just like no one can
it will be for you to get the results you expect to lose 50 pounds of excess fat
want without having any delays or in one day. And most definitely don’t
unnecessary confusion. expect to develop those glutes if you
never exercise them and are constantly
Cardio & Nutrition finding yourself sitting on the couch
watching hours of TV.
One of the most prominent problems
with many individuals is their I want to be straightforward with you,
impatience especially when it comes give you the facts and let you know
to diet and exercise. This includes me that it does take time to progress and
at times, because I sometimes hate lots of energy in order to develop your
not getting the results I want when I glutes regardless if you’re looking for
strength or size. It takes dedication To be more precise, I am talking about
and commitment to get to the point losing unwanted fat. From a nutritional
where you’ll be more than pleased standpoint, you need to burn more
with your results. Now I’m not saying calories than you are consuming. You
it’s impossible, but I am saying need to create a 3,500-calorie deficit
that you can’t expect results to be in order to lose 1 pound of fat. That’s
instantaneous. certainly going to involve watching what
you’re eating and doing cardio at least
Just like every type of exercise, you 2-3x a week, for as long as you have to
have to slowly introduce your body into spare, or as long as you can stand to
harder work in order to burn fat, build workout on any given day.
muscle, and sculpt your body. And if
you’re a beginner, you’re going to have If you’re doing a workout that burns 500
to start off a little slower. calories every day, for example, it will
take you seven days to burn 1 pound
For example, if you’ve been inactive for of total body fat. If you only have a few
the past few years, then it would be a pounds that you’d like to shave off, doing
good idea to start with brisk walking or cardio every couple of days for a few
light jogging in order to get your body weeks might be enough to get the fat
into the habit of working and moving loss you want.
more. It doesn’t take long for the body
to start adapting to exercise but those Here is a ‘fat loss’ cardio program that
first few workouts will be the most you can use if you feel it’s necessary.
challenging for you. Again, this program is optional. However,
if you do have unwanted fat on your rear,
To develop your glutes your glutes might not get to the shape
and size you were hoping for unless you
properly and to get the
incorporate this cardio program. This
results you’re after, added routine is being left open for you to
there could be 2 key decide on the workout.
components that are
preventing you from However, the harder you work, the more
calories you will burn. When choosing
seeing the gains you
what to do on those set cardio days,
want. know these points:
• Warm up 3 – 5 minutes before picking program PERFECTLY.
up the intensity.
• Prolonged activity lasting at least 20 When eating for fat-loss or muscle
minutes (not including warm-up). gain you must know these commonly
• Mixing up the activity is downplayed and sometimes forgotten
recommended. bullet points:
o (i.e. 20 minutes running then 20
minutes rowing). • Calorie restriction (aka ‘dieting’)
• Set goals beforehand. results in weight loss, NOT fat loss.
• If adding extra cardio sessions to • Overeating does not result in lean
your routine, make sure to do the muscle growth.
prescribed workout first to maximize • Exercising more is not always
your performance during the required beneficial, as it might seem.
work. • For fat loss, you need to teach your
body to use fat as an energy source.
Don’t look at cardio days as rest days. • Eating unnecessary carbohydrates
Take these sessions seriously and work will slow your efforts.
out. Just remember the more you put into • Manage your stress to the best of
your training the more you’ll get out of it. 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
The last bit of information that you need to add a considerable amount of muscle
to know before we dive into the UYG density then there’s a good chance it’ll
Program is that nutrition can make or take a while to get the results you want.
break you. If you are eating poorly, BUT don’t let that stop you or slow you
there’s a good chance you won’t get down from giving this your best effort.
the body you want, even if you do this Trust me, it’ll be worth it in the end.
Here are a few basic nutritional tips • Drink a lot of water. Rule of thumb is
that you need to apply DAILY: half your bodyweight in ounces.
• Eat small meals / snacks and eat
For fat loss: frequently. 4-6x per day.
• Plan ahead. This might force you to
• Burn more than you consume. This is prepare your meals in advance.
key for losing fat AND keeping it off.
• Heavily restrict carbohydrates. Program Parameters
Scratch the cookies, chips, crackers,
bread, pasta, etc. Being a Certified Strength Coach and
• Eat lean proteins and vegetables. owner of a Strength and Conditioning
• Stay away from processed and business in St. Petersburg Florida,
genetically modified foods. Go fresh & programming is what I do best for my
organic if possible. clients and athletes. I am constantly
• Stay away from sugar and alcohol. researching and studying the human
Even 100% juice is loaded with sugar. body and how it moves.
• Don’t skip breakfast! Coffee and a
banana doesn’t count. So, with that said I put together an
• Drink a lot of water. Rule of thumb is amazing glutes program that includes
half your bodyweight in ounces. 4 glute-specific workouts containing 36
• Eat small meals / snacks and eat glute exercises in total. You are going
frequently. 4-6x per day. to love the follow-along instructional
• Plan ahead. This might force you to videos as you completely transform your
prepare your meals in advance. glutes. Trust me, the content that is in this
program IS the best that you can get.
For lean muscle growth:
Now that I’ve covered that, let’s get
• Stay away from processed and back into the finer details so you can
genetically modified foods. Go fresh & get started immediately. As mentioned
organic if possible. before, there are 2 routines that contain 2
• Stay away from sugar and alcohol. workouts each, giving you 4 workouts in
Even 100% juice is loaded with sugar. total.
• Complex carbohydrates are
acceptable but in moderation. Anyone and everyone will be able to do
• Eat lean proteins and vegetables. this program regardless of the current
fitness level. There’s plenty of variety I built each routine to be independent
and you’ll train your glutes 2 days per while allowing every workout to
week for a minimum of 4-weeks! But complement each other. In other words,
don’t worry; even if you consider yourself I’ve eliminated all the guesswork for
advanced, you will definitely have a you giving you 4 unique workouts to
challenging time with these workouts. use without ever having an overlap
of exercises or running the risk of
I understand that not everyone has overtraining. Here are the ‘3 Options’
access to a gym and that’s why I’ve of how you can structure Bodyweight
created a ‘Bodyweight Routine’. This Routines A & B only, Gym Routines C
routine can be done at home, at the & D only or combining both Bodyweight
office, or even while traveling. It does and Gym Routines A, B, C and D.
not require any equipment making it the
perfect fit for everyone, everywhere, at BODYWEIGHT ROUTINE ONLY
any time. WEEK 1
Tuesday: Bodyweight Build Routine A
I also created a ‘Gym Routine’ that Friday: Bodyweight Burn Routine B
mimics the ‘Bodyweight Routine’ WEEK 2
but now incorporates resistance in Tuesday: Bodyweight Build Routine A
the form of dumbbells, barbells, and Friday: Bodyweight Burn Routine B
selectorized machines. Based on all the WEEK 3
information I wrote about previously, it is Tuesday: Bodyweight Build Routine A
recommended (but not required) that you Friday: Bodyweight Burn Routine B
do have access to a fully stocked fitness
WEEK 4
center to maximize your results.
Friday: Bodyweight Burn Routine B
Now you might be thinking... “I have
access to a gym so which program do I
choose?” GYM ROUTINE ONLY
WEEK 1
YOU REALLY HAVE THREE Tuesday: Gym Build Routine C
OPTIONS TO CHOOSE FROM: Friday: Gym Burn Routine D
1) Bodyweight Routines A & B
WEEK 2
2) Gym Routines C & D
3) Bodyweight & Gym Routines Tuesday: Gym Build Routine C
A, B, C, & D Friday: Gym Burn Routine D
GYM ROUTINE ONLY a supplemental routine that you can
WEEK 3 incorporate into what you’re currently
Tuesday: Gym Build Routine C doing now. For example, if you are
Friday: Gym Burn Routine D exercising most days of the week, just
WEEK 4 add this into your current mix and go
Tuesday: Gym Build Routine C from there.
Friday: Gym Burn Routine D
Now if you want to intensify each UYG
workout, I have created for you what
COMBINING BODYWEIGHT
& GYM ROUTINES I call Finishers. As the name clearly
WEEK 1 states, these exercises or circuits must
Tuesday: Bodyweight Build Routine A be done at the end of the workout and
Friday: Gym Burn Routine D will more than likely ‘finish’ you off! You
get to decide which ONE you choose
WEEK 2
to finish with. You can find the list of the
Tuesday: Gym Build Routine C
Finishers on the next page!
Friday: Bodyweight Burn Routine B
WEEK 3
What to Expect
Friday: Gym Burn Routine D
Each routine has 4 phases within:
WEEK 4 Restorative Lengthening,
Tuesday: Gym Build Routine C Neuromuscular Activation,
Friday: Bodyweight Burn Routine B Build, and Burn. And within each
workout, regardless if you choose
As you can see this program requires the Bodyweight or Gym Routine, you
you to exercise 2x a week. That’s it. will be training for Strength & Power
However, if you are currently physically Development, Hypertrophy (Growth),
active and want to do more, that is and Muscular Shaping & Toning.
more than acceptable. It’s actually
encouraged. Additionally, you will also be training
mobility, flexibility, and stability which
I created this program to work with any is important for muscle health and
other non-glute related programs or movement performance as you read
other exercise routines you might be about earlier.
doing. In other words, treat UYG as
FINISHER WORKOUTS
1) MINI BAND MATRIX SETS REPS REST TEMPO
5-10 steps
1/2 Squat Side Step 2-3 15s Controlled
per side
5-10 steps
Forward Monster Walks 2-3 15s Controlled
per side
5-10 steps
Backward Monster Walks 2-3 15s Controlled
per side
5-10 steps
Standing Int/Ext Rotation 2-3 15s Controlled
per side
2) BODYWEIGHT SQUAT SETS REPS WORK: REST TEMPO

TABATA 4-8 Max 20s:10s Fast
3) LOWER BODY FINISHER SETS REPS TIME TEMPO

- AMRAP 1 10 5-10 minutes Fast as possible
Bodyweight Squats
Alternating Lunge Jumps (10 total)
Mountain Climbers (10 per side)
4) TREADMILL WIND SETS DISTANCE WORK: REST TEMPO

SPRINTS 10 .1 mile 1:3 Fast as possible
TIME INCLINE SPEED TEMPO

5) TREADMILL HILL CLIMB
10-20 minutes 8-12% 2.0-3.5 Fast
Restorative Lengthening Burn
You will start off each workout with a Just like the Build phase, the Burn
specific Restorative Lengthening phase also has two important training
exercise that has been carefully components. The first is Shaping and
selected to maximize the effectiveness the second is Toning.
of the rest of the routine.
Within the Shaping section, you’ll
Neuromuscular Activation piggyback on the Growth portion in
the Build routine. This will guarantee
After completing the Restorative maximal growth of your glutes but in a
Lengthening exercise, you will then way that shapes them into perfection.
proceed into two Neuromuscular As I’ve said before, there is not one
Activation exercises that will prime particular exercise that accomplishes
your muscles preparing them for use. this so that’s why we go with the
shotgun approach.
Build
Next comes Toning. This is where the
The ‘Build’ phase contains two glutes experience the ‘burn’ effect. If
important training components. The first you’re familiar with muscular endurance
is the Strength & Power Development. (fatigue), you’ll quickly encounter this
This section will incorporate complex during this section. Muscle leanness
movements that are designed for (toning) is best achieved when that
developing glute strength and power. ‘burning’ sensation occurs. However,
be prepared to endure through this and
The second part of the Build phase it can be somewhat uncomfortable.
is the Hypertrophy (Growth) portion.
During this section you will attack the Sets, Reps, & Rest
glutes hard and this is where you’ll
see the biggest gains in terms of size. You will notice that each workout has
I’m not talking about mass. I’m talking 10 different exercises. Take note that
about lean muscle growth. Don’t certain exercises have a letter attached
confuse the two. Adding muscle to to the number. This means that these
your glutes will give you the size AND exercises are to be done in a circuit
firmness you are hoping for. fashion IF you are doing multiple sets.
In order words, you will go back and exercise UNLESS there is a letter
forth between the two exercises and attached to the number and you would
then move to the next exercise. treat as a circuit.
If you are going to complete 2 Below is an example of Gym Routine

or more sets of the workout, go C - Build and it shows the difference
through each exercise (minus the between doing 1 set, 2 sets, or 3 sets
RESTORATIVE LENGTHENING and in your workout. However many sets
NEUROMUSCULAR ACTIVATION you choose, follow that column below
exercises) for the number of sets exactly as it is written.
you decide before moving to the next
1 Set 2 Sets 3 Sets

1 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
Chapter 11
FINAL THOUGHTS ABOUT

UNLOCK YOUR GLUTES
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, there. Or if the circuit calls for 3 rounds
try to have at least one day reserved as and you are completely exhausted after
your REST day. 2, rest a little bit longer and then move
on to the 3rd round OR proceed to the
As with this program and any program next circuit.
it’s to be expected that you might
not be able to perform every single As you will see within the program
exercise or the recommended number there are rep and set ranges for you to
of sets or repetitions and that’s choose from. I do understand that time
perfectly acceptable. and/or skill level might dictate the work
capacity for you so that’s why you’ll
Don’t sweat it if you can’t complete a see these ranges to accommodate
certain exercise or workout. Listen to everyone. So if you are short on time,
your body and do what you are capable get in 1 set and conclude your workout.
of doing. For instance, if you are unable Do your best to follow these guidelines
to hold a particular position for 30 to the max to get the most out of your
seconds, try 15 seconds and build from training.
Cutting back reps and With that said, push yourself but don’t
be stupid.
sets is acceptable too but
once you build up your So now that you have an overview of
strength and stamina stick the Unlock Your Glutes program, let’s
to what is recommended charge forward into the training and
in order to see the best make those results happen!
results in the shortest Move Well. Look Well. Live Well.

amount of time.
Coach Brian
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.
Chapter 12
WORKOUT
CHARTS
BODYWEIGHT & GYM ROUTINES
BODYWEIGHT ROUTINE
ROUTINE A - BUILD
EXERCISES SETS REPS REST TEMPO ISO-HOLD
Restorative Lengthening
1) Half Kneel w/ Overhead Reach 1 5 per side 0s Pulse 3-5s
Neuromuscular Activation
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

1-3 9-12 per side 30s 3-1-2-0 10s*
Abduction
*hold after final repetition
BODYWEIGHT ROUTINE
ROUTINE 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 ROUTINE
ROUTINE 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

1-3 6-8 per side 45s 1-0-1-0 10s*
Kickback
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

1-3 9-12 per side 30s 3-1-2-0 -
w/ DB
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

1-3 9-12 per side 30s 3-1-2-0 10s*
Abduction
GYM ROUTINE
ROUTINE 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

1-3 15 30s 1-0-1-0 10s*
Extension
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
BODYWEIGHT EDITION ROUTINE A – BUILD
W/ OVERHEAD REACH
START MIDDLE
FINISH
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.
FRONT
PLANK MARCH
START
FINISH
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.
PRONE
GLUTE SQUEEZE
START
FINISH
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.
HIP
THRUST
START
FINISH
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.
BULGARIAN
SPLIT SQUAT
START FINISH
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.
SINGLE LEG
1/2 SQUAT
START OPTION 1 FINISH OPTION 1
START OPTION 2 FINISH OPTION 2
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.
SINGLE LEG
ROMANIAN DEADLIFT
START FINISH
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.
SINGLE LEG
GLUTE BRIDGE
START
FINISH
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.
QUADRUPED
STRAIGHT LEG KICK
START
FINISH
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.
KNEELING SIDE PLANK W/
STRAIGHT LEG ABDUCTION
START MIDDLE
FINISH
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.
PIGEON
BODYWEIGHT EDITION ROUTINE B – BURN
POSE
START
FINISH
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.
SIDE LYING
HIP ABDUCTION
START
FINISH
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.
ALTERNATING
SUPERMAN
START
MIDDLE
FINISH
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.
SINGLE LEG
HIP THRUST
START FINISH
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.
DONKEY
KICK
START
FINISH
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.
CLAM
SHELL
START
FINISH
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.
GLUTE
BRIDGE
START
FINISH
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.
FROG
PUMP
START
FINISH
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.
QUADRUPED STRAIGHT
LEG CROSSOVER
START MIDDLE
FINISH
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.
STARFISH
HOLD
START
FINISH
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.
SPIDERMAN
GYM EDITION ROUTINE C - BUILD
START MIDDLE
FINISH
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.
FRONT PLANK
MARCH
START
FINISH
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.
PRONE
GLUTE SQUEEZE
START
FINISH
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
WEIGHTED
HIP THRUST
START
FINISH
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.
SINGLE LEG STANDING
CABLE KICKBACK
START FINISH
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.
SINGLE LEG ROMANIAN
DEADLIFT W/ DB
START FINISH
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.
SINGLE LEG
1/2 SQUAT W/ DB
START FINISH
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.
SINGLE LEG
GLUTE BRIDGE W/ DB
START
FINISH
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.
SIDE KNEELING PLANK
W/ HIP ABDUCTION
START
FINISH
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.
FLOOR HIP FLEXOR
GYM EDITION ROUTINE D – BURN
STRETCH
START MIDDLE
FINISH
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.
SIDE LYING
HIP ABDUCTION
START
FINISH
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.
PRONE ALTERNATING
GLUTE SQUEEZE
START
FINISH
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.
WEIGHTED
GLUTE BRIDGE
START
FINISH
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.
WEIGHTED
SINGLE LEG HIP THRUST
START - RIGHT LEG FINISH - RIGHT LEG
START - LEFT LEG FINISH - LEFT LEG
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.
45° BACK
EXTENSION MACHINE
START FINISH
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.
STANDING
BAND ABDUCTION
START FINISH
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.
SEATED
BAND ABDUCTION
START FINISH
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.
BAND
CLAMSHELL
START
FINISH
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.
FROG
PUMP
START
FINISH
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
ABOUT THE
AUTHOR
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/facebook
YouTube: http://www.criticalbench.com/youtube
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.

Glutes Unlock

Caricato da

Informazioni sul documento

Titolo originale

Copyright

Formati disponibili

Condividi questo documento

Condividi o incorpora il documento

Opzioni di condivisione

Hai trovato utile questo documento?

Questo contenuto è inappropriato?

Copyright:

Formati disponibili

Glutes Unlock

Caricato da

Copyright:

Formati disponibili

LEGAL STUFF

© 2018 & Beyond, Critical Bench, Inc.

By Brian Klepacki, MS, CSCS, FMS

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

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

Your glutes aren’t just there for you to

• The slowing or prevention of a After going through all the information

(Going forward I will refer to the gluteus

The Gmed and Gmin (the smaller

In addition to stabilizing the pelvis,

This muscle is the smallest of the three

THE SLEEPING GIANT

Now you are thinking, “Why would you

Remember I just mentioned the word

• Low back pain. Many people

But there is one BIG problem.

Unfortunately, leg training

One of the main reasons why someone

BURN FAT AND SCULPT A

There are four key ingredients

I already talked about muscle

Now do you see why o Mechanical Stress: higher reps,

PROGRAM OVERVIEW &

Please don’t overlook the information

Fortunately for you, we’ve given you the

2) BODYWEIGHT SQUAT SETS REPS WORK: REST TEMPO

3) LOWER BODY FINISHER SETS REPS TIME TEMPO

4) TREADMILL WIND SETS DISTANCE WORK: REST TEMPO

TIME INCLINE SPEED TEMPO

If you are going to complete 2 Below is an example of Gym Routine

1 Set 2 Sets 3 Sets

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

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 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

7a Weighted Single Leg Glute Bridge

7b Side Kneeling Plank w/ Hip Abduction

7a Weighted Single Leg Glute Bridge

7b Side Kneeling Plank w/ Hip Abduction

FINAL THOUGHTS ABOUT