See that program?
Yeah, the one up there!
Know what exercises it’s full of?
Yup, it’s full of glute activation exercises.
Perform them prior to every booty building workout and you’ll build bigger glutes in no time.
Welp, that’s about it!1If you’re not West Indian, or haven’t spent time around West Indians because you’re not from the Little West Indies (what’s commonly known as the 5 Boroughs of New York), or don’t know how to use context clues to figure out the meaning of unfamiliar words, now’s a fine time to Google “bamsie” if you still haven’t figured it out yet. Oh yeah, while you’re at it, you might also want to look up the exercise names that you may be unfamiliar with so you know how to do them…but that’s just a silly thought.
INSTRUCTIONS
A letter next to a number indicates that the exercise is part of a compound set. For example, something listed as 1A and 1B means that the prescribed number of reps for 1A are to be performed and immediately followed by the prescribed number of reps for 1B. Only when those two movements are complete are you to rest, with you beginning the next set after.
Rest periods between sets are 30 to 60 seconds, but that’s assuming you’re working with a light load. Once the load starts getting considerably heavy, rest breaks can be longer, from as little to a minute to as long as five. Use your discretion.
The weight used should be enough to complete the prescribed reps with effort. For instance, a set calling for 12 repetitions should start becoming a struggle by at least the 9th or so rep. If it’s not, the weight is too light. Additionally, the weight should increase on every set. The increase can be as little as 2.5 lbs on each side. It just has to be something! Refer below for exceptions.
If the exercise calls for 4 sets of 12 reps, for example, and the weight you started the exercise with was moderately heavy so that increasing the weight for the subsequent sets will severely cut down on the amount of reps you can do, then stay with the same weight for the remaining sets. Use your discretion, but don’t be a pussy. For exercises listed as 4 sets of 12, 10, 8, 6 reps, that means that the first set should be performed for 12 reps, add weight and do the next set for 10 reps, add weight and do the next set for 8 reps, etc.
If your gym doesn’t have the equipment for a particular exercise>, then skip it. That’s the cost of having a cookie-cutter program like this because not every workout can be structured to your available equipment.
If you find that an exercise doesn’t agree with you, stop immediately. That’s the cost of having a cookie-cutter program like this because not every workout can be structured to your injury history and/or personal comfort.
NOTE: Modified clamshells (1) and 3-way hip (4) are to be performed with hip circles or mini resistance bands.
NOTE: Perform quadruped hip extensions (2) with ankle weights if greater resistance is desired.
NOTE: For extra resistance, if necessary, perform glute bridges (3) with a dumbbell resting across your lap with your hands supporting it and/or a band around your knees.
NOTE: Perform 3-way hip (4) for 10 reps in each direction. That amounts to 30 total reps per set.
NOTE: Perform monster walks (5) with a mini resistance band around the ankles, knees, or forefeet, keeping in mind that the lower the band is placed the more glute activation will occur. For extra resistance, if necessary, add another band to a separate location. For example, if you have a band around the knees, place a second band around the ankles. Also, the exercise should be performed by taking the prescribed number of steps with each leg in one direction then turning around and taking the same number of steps in the other direction back to the starting point. That’s one set!
NOTE: This routine was created for a client with high proximal tendinopathy and decreased hip stability from a lack of glute activation. Because you’re probably not a postmenopausal woman with a body that’s falling apart, you may want to get yourself a regimen of glute activation exercises geared to your specific injury history, as well as your training experience, available equipment, goals, and other dumb shit this cookie-cutter routine wasn’t designed for you in mind. Yeah, maybe get yourself an exercise program designed by, I don’t know, yours truly. Well, nobody’s stopping you!!!
DISCLAIMER
The exercises provided by Monster Longe (and monsterlonge.com) are for educational and entertainment purposes only and is not to be interpreted as a recommendation for a specific treatment plan, product, course of action, or substitute for medical consultation. Monster Longe (and monsterlonge.com) disclaims any liability from and in connection with this program.
Exercise is not without its risks, and this or any other exercise program may result in injury. To reduce the risk of injury, consult your physician or healthcare provider before beginning this or any exercise program to determine if it is right for your needs. Do not start this exercise program if your physician or healthcare provider advises against it. As with any exercise program, if at any point during your workout you experience faintness, dizziness, pain, or shortness of breath, you should stop immediately and consult a physician.
Glossary: dumbbell, exercise, glutes, goal, gym, program, routine, workout
