Everyone wants a perfect derrière. Hell, everyone likes looking at it anyway! The question is,” where to find to find it.” We all know that jeans lie, so I am going to teach you how to get that,” Undesirable Badonkedonk – you remember that country song don’t you?” Your ass holds the key to many answers: jumping higher, lean legs, stronger squats, speed and agility, back pain and probably even free drinks at the bar (regardless of gender). Every woman wants one and every man is searching for it. Seriously, I just Googled “ass” and it received 1.2 trillion hits! The problem is that you can’t find it on the internet; you need to make it in the gym. Imagine if our chubby nation were to stop searching online and actually get off their fat asses and exercise? Implement these words and you will be on the road to gluteal success! Your backside consists of three muscles: gluteus maximus, gluteus medius and gluteus minimus. These three muscles make up the glute group. Together, they love to move explosively such as a maximal jump and perform exercises under a heavy load as seen in the 1 rep max squat. Through dominate behaviors such as constantly sitting and improper lifting, the glute group becomes extremely weak – some will refer to it as “glute amnesia.” My goal is to give you a big slap on the ass and wake those suckers up (ok, maybe not literally, but I think you get the point)! If you are not incorporating the following exercises at least 3 times per week, then your glutes are probably weak – he he he I made a funny. These are the maximizes:
Depth Squats, deadlifts, Romanian deadlifts, pistol squats, reverse lunges, hip thrusters, maximal sprints & jumps. Add in chest/back/shoulders along with legs to make it a complete workout ie. Squats then bench press.) Rest accordingly and if you have any injuries, proceed with caution.
Squats 4 sets of 6 rest 2 minutes (weight should be heavy; don’t be a whimp)
Pistol squats 3 sets of 10 rest 1 minute (body weight should suffice)
Reverse lunge + hip thrusters 3 sets of 8 (compound set) – If Steve-O the manimal is doing Hip Thrusters, then everyone should be!
Romanian deadlifts (RDL’s) + 1 minute of jump rope/jacks 5 sets of 15 rest for 1 minute
Vertical Jumps 5 sets of 10 rest 3 minutes
Stability ball squats 3 sets of 10 rest 1 minute (hold dumbbells at side and touch them to the ground)
High step-ups (weighted) + 1 leg hip thrusters (BOSU ball works best) 3 sets of 12 per leg rest 1 minute
Back squat 2 sets of 20 rest 30 seconds (ASS TO THE GRASS)
Treadmill Sprints: sprint for 20 seconds then walk for 90 seconds x 1, sprint for 15 seconds, rest for 75 seconds x 2, sprint for 10 seconds, rest for 1 minute x 3, sprint for 30 seconds, your all done. Do some foam rolling for 5-10 minutes to recover and then proceed into the resistance portion.
Deadlifts 4 sets of 8 rest 2 minutes (difference between a deadlift and a Romanian DL? Joints involved. You bend your knees when you do regular deadlifts, you DO NOT during the RDL.
Reverse lunges 3 sets of 10 per leg rest 1 minute (WEIGHTED)
Sumo squats + Bulgarian single leg squats 3 sets of 10, rest for 1-2 minutes
The days of light “girly” weights are over. Stack the weight up and before you know it, you’ll proudly be showing off your most prized possession. Stay tuned for videos and more workouts – ShutUp with the excuses, and ShowUp.