I hope the weekend was fantastic for all of you. I participated in an event for a cause with required me to go topless.

Something like topless celebs who fight against the use of animal fur. It felt pretty damn awkward being almost nekkid in public but oh well it’s for a good cause so no harm done.

My last post was written as part of my persuasion plan to help you join the club of ass training. To recap, the 3 ways it makes you awesome are:

 1. Improve posture and body functions.

2. Improve athletic ability and performance.

3. Helps in making love.

To know the exact details check out part I. I know #3 intrigues you, so don’t hesitate, click HERE to read part 1 now!

My plan in part II is to help you transform that cardboard ass into a bad-ass that can kick ass. So this post will be filled with practical steps you can take home(or the gym) to unleash the Glutesaurus*!

*Glutesaurus is a rare breed of dinosaur that was discovered by my brother Jordan Syatt and I. Usually present in areas where squats,deadlifts and hip thrust are performed.

** Once again, thank you Bret Contreras for all the things I’ve learned from you. This post would not be fant-ass-tic without you!

Step 1: Feel that ass!

It’s hard to train something you don’t actually see, that is why people often train their chesticles and beeceps while their backs get left in a dark corner alone.

However the glutes faces a bigger problem than that, at least we know our back exist because of the aches we get and the massages we need to ease those ache. The glutes on the other hand is squashed in between you and your chair for as long as you can remember.

I mean when else do you touch your glutes besides the need to clean it?

The first step I would actually recommend is to give yourself a nice smack on your ass. Increase kinesthetic awareness and let you know you there is something there.

If you want it a lil sexier,get your partner to do it for you.

 

Step 2: Activation

After realizing the existence of your glutes, it’s time to activate it and wake it up from the deep sleep it’s been having.

Think of these exercises as prince charming waking sleeping beauty by giving her a kiss.

The first type of exercise I would do is some form of isometric contraction(squeezing those ass muscles,not with your hand). This would help bring a mind-muscle connection and help activate the glutes.

 

Right after that I would perform some dynamic drills for the glutes. All of this drills can be done on a daily basis and should be included into your warm-ups to help proper glute function during activity.

The order of the exercises is how I would usually perform them in my warm-up. From lying on the ground all the way to standing up.

Clams Shells.

Bird Dog

Glute Bridges

 Bowler Squat

X Band Walks

I’ve included exercises that requires both hip extension( Glute Bridge, Bowler Squats, Bird Dog) and leg abduction( Clam Shells & X Band Walks) to help develop both the function of the glutes.

I usually perform 8- 12 repetition as part of my warm-up. If you are doing this for the first time and it’s part of your “workout” instead of your warm up, feel free to do them in sets of 3 for 8-10 reps.

Step 3: Bad ass.

After the reviving the sleeping beauty it’s time to get her strong and ready for action. It’s time to make sleeping beauty a bad-ass princess, something like Gemma Arteton in Hansel & Gretel witch hunters.

For this phase we can will be performing movements with body weight or extremely light loads. Mind you that this is a progressive, so it is important to ingrain proper technique and form before moving to shoving heavy weights around.

Split Squats.

This exercise will make your glutes cry and wished it could go back to sleep. Sorry princess, you gotta do through this to become bad-ass.

It is important to get the ass muscle firing and working throughout the entire movement. If you feel your ass burning, you are on the right track.

 

Bodyweight Squats

 

Goblet Squats

 

Besides squats, hip hinges are extremely important as well. There are tons of hip hinge exercises but for complete beginners these are the exercises I usually use with my clients.

 

Hip Hinge

 

Loaded Hip Hinge

 

Dumbbell Romanian Deadlift

 

 One Leg Romanian Deadlift

 

 

For all of the exercises performed be sure to have a butt squeeze at the top of the exercises. Imagine preventing a coin from slipping out from those cheeks.

 

Step 4: Kick ass

After helping sleeping beauty build strength it’s time for her to learn some advance kung-fu stuff.

Exercises here are progressions from the ones above and will absolutely help you build an ass of steel that will be feared and admired by everyone in the world.

Bulgarian Split Squats

This exercise will make you wish you were never ever alive. Trust me I’ve been there.

 

 Front Squats

Back Squat

Absolutely awesome when you are pushing heavy weight out from the hole.

 

Barbell Hip Thrust

Looks like something your partner would love. I get weird stares from people every time I do this in the gym.

 

Deadlifts.

Need I say more?

What should I do?

Activation drills can be done as a part of your warm-up or if you are just bored and feel like getting down to some booty business.

For the bad-ass and kick ass variations feel free to choose a few of them and add them into your training. I usually perform them on leg/lower body days. Try aiming for 3 sets of 8-12 repetitions, once it becomes too easy feel free to add weight.

Once you mastered most of the exercises, I am pretty sure that your old skinny jeans would no longer fit and that sexy ass would appear.

Then go ahead and do what you want with it, you can thank me later!

Remember that your butt’s like sleeping beauty. No one will know it’s beauty unless you wake it up. <—— Click here to Tweet!

So what are you waiting for? It’s time let the Glutesaurus free!

 

 

 

 

 

How many of you are going to train your ass starting today?Comment Glutesaurus below if you are. If there are any questions or if you need help feel free to leave a comment. After that, share this post to let the world know booty training is fant-ass-tic!

 

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