Do not be afraid to lift as heavy as you can. The gluteus muscles can be a stubborn set, and slow to react to resistance training. So you gotta apply an overload that is going to shock them into behaving like you want them to….Check it out. A training partner, while optional, is great if you have one.
Deep Squat w/Barbell.
(Modify – using a sandbag, in the front squat, or for beginners, no weight at all. If you have a training partner, allow them to ‘spot’ you when using a heavier weight.)
Seated position Dead Lift w/Barbell
Incline Prone Dbl Leg Lift
Glute Extension (Straight Leg, Bent Leg)
Barbell Bridge[gallery link="file" ids="|"]
4 sets of 12 repetitions on each exercise is all we're going to do. Exhale on the effort.Perform each exercise using the correct posture, positioning, and breathing. No cheating. Give it 100%. Quick note: the first exercise must not be attempted if you have a knee injury or limited range of movement in this area. And have a physician check-up before undergoing any workout regime.
Finish up with a cool-down and stretch.
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For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.
We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
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