Laying around for hours before your workout will lead to poor circulation and you may feel highly lethargic and experience sensations of "I don't wanna fuckin' do this."

At around the 90 minute mark, you should begin to stretch your body and further stimulate blood flow with increased movement.

Stair climbing is ideal for a glute warm up as each of your steps will target the glute and ensure you get plenty of blood flowing into the area. Take them two at a time, slowly, sticking your butt out behind you while remaining in a "semi-crouched" posture to make sure that with each step up, you can feel your glute muscle activate to propel yourself upwards. I recommend going up and down the stairs 10 to 20 times until you begin to feel a nice warmth in your legs and feel energized for your workout.

For those who do not have access to a flight of stairs, light biking is fine as an alternative.



Please note that before a workout, yoga-style press and hold stretching has been shown to hinder your results. Save that for after your workout.







-Activation-

Always activate your glutes after your movement based warm up! To do this, we will run through an exercise or series of exercises with little to no weight that are intended to stimulate the glute muscle and prepare it for the heavier lifting to come.

Your first few weeks should be ONLY about activating your glutes. Take a day or two to just practice these motions. Try to establish a "mind/muscle connection" as you flow through these exercises and feel the way you can subtly shift and tweak movements to utilize different muscles. The goal is in perfecting the motions such that you are using your glute to bear the brunt of the exercise.



Remember! If its worth doing at all, its worth doing it right! This is never more true than when training your glutes. I wish someone had shaken me two years ago and made me look into proper form before I set out. It would have saved me a lot of time and effort!





Frog Pump Glute Activation



Do 3 sets of 15 to 30 with 30 seconds between sets, focusing heavily on form. Watch the below video to get a better understanding of how to do these.