GLUTIUS WEEKIUS 30 DAY PROGRAM (WEEK 1)

All week we've gone through the best glute exercises in existence and today we put them all together to tear it up for the next 30 days but before you start the program I want you to do a little something.

I want you to take some photo's of your self either in a bikini bottom, skirt or pair of jeans - whatever you choose.

Just make it a clothing item you really want to "pop" in come this time this month.

Take a back and (each) side photo and store them away because in 30 days you'll take the exact same photo's with the exact same clothing on to compare.

Also before the program I encourage you to head to Big W, Rebel etc (I found the K-Mart one's to be the best personally) and get yourself some resistance exercise bands but if you can't do that for some reason then you'll need to drop the side step and monster walk exercises and then add 10 reps onto the prescribed reps in the program the other exercises.

You can simply do the bodyweight versions of the glute bridges and hip thrusts too with the lack of resistance being interchanged for extra volume - no biggie.

Here's the exercise list again:

Band Side Step (continuous reps)

Band Monster Walk (continuous reps)

Glute Bridge (2sec Hold at the top of each rep)

Band Hip Thrust (2sec hold at the to of each rep)

Deficit Reverse Lunge

Walking Lunge

Curtsey Lunge

I won't put the number of sets in but rather a rep total for you to complete so if it says 50 reps then it's 50 total reps in as many sets needed to reach it.

Just remember that you don't start counting reps until you feel the burn in the glutes and if at any point the burn moves from the glutes to another area then stop the set, rest for 20 - 30secs, re-start the exercise and again wait for the burn to creep in before continuing your rep count.

Got it?

Let's roll!

Here's week 1 of the program and each Friday I'll put up the following weeks training.

If you have any questions then let me know and feel free to get your friends in on this.

GLUTIUS WEEKIUS EXERCISE #4 - HILL SPRINTS

Day 1 - Mini Band Glute Combo

Day 2 - Glute Bridge/Hip Thrust Combo

Day 3 - Single Leg Exercises

Over the last 3 days we've shifted from training the glutes in isolation to integrating them into single leg exercises yesterday so today we'll put the glutes into full body movement through hill sprints.

Hill sprints don't get fully utilised in my opinion because they seem so simple to do and everyone wants to follow the latest gimmick or fad which is usually ordinary in comparison.

Hill sprints are brings more explosive contractions into the mix and the glutes being a big powerful muscle with muscle fibres running in all direction, is built for exactly this.

Check the glutes on speed and power athletes, especially in track and field, to see this in reality.

In and around the South Yarra/Toorak area we're lucky to have a few hills and stairs at our disposal but I'd much prefer you to use a hill over stairs if possible as stairs usually shorten your stride up making the exercise more quads then glutes.

Another caveat of stairs is that you can't quite go at full sprinting pace as you're conscious of not missing a step and coming a cropper so if you have, have, have, have to use stairs then do so and skip every 2nd or 3rd stair and build up your pace each set during one of these sessions.

Here are some hills in the South Yarra/Toorak area that I've used in the past:

Location: Woodfull Street, Orrong Romanis Park, Prahran

This is a level 1 hill that I used when I was coming back from a pretty serous knee injury 4 - 5 years back so if you're not in super shape then something like this is a good place to start and you can always upgrade to level 2 if it feels too easy for you.

Location: Orrong Road, Orrong Romanis Park, Prahran

This is a level 2 hill and is the one I used in the middle portion of my knee rehab back then. 

It is done on the footpath seen in the image above along Orrong Road down to Malvern Rd intersection and allows for longer runs then the others listed here.

Location: River Street, South Yarra

I have used this hill, located at the bottom of River St towards Alexander Parade, for multiple hill programs over the years.

It's vastly more acute then 2 previous options and runs for 25 - 30m (light pole to pole as you can see on the right hand side here) so it's the level 3 hill.

If you've driven/walked up this before then you'll know that the image doesn't really show how hilly this actual hill is.

Location: Como Park, South Yarra

This particular grass hill is located at the car park found at the top of Como Park and is an absolute cracker.

It's as acute as you can probably get for a grass hill (where' you'd probably slip too much if it was any more acute) and it's a a little bit longer than the River St option too.

You get about most of the way up and you think it's done then it keeps coming at you so it really forces you to continue to push hard through your entire lower body until you get to the very top, or you're at risk of pretty much rolling all the way back down again.

There are a variety of hill at Como Park varying in steepness and distance so feel free to use either of them.

A couple of tips on doing hills:

- Choose a hill that you can as fast as YOU can for at least 20m

- Hill sprints has the word sprint in it, meaning you must sprint, not coast or run pretty hard but actually sprint

- You can sprint but you can't sprint for long so keep your time per set to 10secs at the absolute top end but the 6 - 8sec range is better...more is not better, better is better

- With sprinting at 100% all out effort you need to rest so after each hill sprint rest at least 3mins between sets to ensure you can attack each hill sprint with maximal effort

Tomorrow - 30 Day Glute Program!!

GLUTIUS WEEKIUS EXERCISE #3 - SINGLE LEG

Day 1 - Mini Band Glute Combo

Day 2 - Glute Bridge/Hip Thrust Combo

For day 3 today we're going to have a look at single leg exercises and even though all those IG models put up videos of squats all.the.time., they are a sub-par glute builder more often then not.

Enter the single leg exercise group.

I have about a million single leg exercises but I'll limit it to just 3 today.

EXERCISE #1: DEFICIT REVERSE LUNGE (LEVEL 1)

You probably seen/performed reverse lunges before but maybe not from off a deficit/step which increases the range of motion of the step back/eccentric portion of the exercise and thus increases the stretch put upon the glutes and an inability to walk the next day.

Not that soreness is in anyway way a gauge for the effectiveness of an exercise or workout but it's always reassuring that you are using the correct exercises when you can feel them the next day.

Tips to optimise reverse lunges of any variation are:

- Keep a vertical shin on the front leg, especially as you step the back leg down behind you

- Keep a relative vertical torso but without any lower back hyperextension and a little bit of forward lean isn't the end of the world

- Step width again isn't a huge issue but if you can get a 90 degree angle through both hips and knees at the bottom position than you're in a good position for maximal glute usage

EXERCISE #2 - WALKING LUNGE (LEVEL 2)

Again you've all done this exercise before but the same rules from above apply here as well to tear those glutes to shreds:

- Vertical shin on the front leg, parallel shin on the trail leg

- A step width that results in a 90 degree angle on the front and trail leg in the bottom position

- A vertical, or close to, torso

EXERCISE #3 - CURTSEY LUNGE (LEVEL 3)

About 90% of the single leg exercises that you've ever done are performed in the sagittal plane meaning front/back and thus only really hits the muscles hard that are required to hold stability and positioning in that plane.

The Curtsey lunge introduces a side to side (frontal plane) and rotational (transverse plane) aspect so now all glute muscles and pretty much all their fibres (that run in all directions) get trained pretty hard.

This can all result in the most soreness of any of these exercises!

Same rules apply for the most part (vertical front shin, vertical torso, step width/distance that allows for a vertical shin) but this does require so extra ankle/hip mobility and knee stability/control to perform correctly, hence why l've given you 3 levels of exercises today but by all means do them all if you can.

Give these a crack and be sure to check in for the 4th and final exercise tomorrow.

GLUTIUS WEEKIUS EXERCISE #2 - GLUTE BRIDGE COMBO

In day 1, we looked at a band hip abduction combination with banded side steps and monster walks so hopefully you've given them a shot in the last 24hrs or so and felt their benefits.

For day 2 today we're going to have a look at a glute bridge combination which focuses mainly on the big glute max muscle but also incorporating some abduction, which was the main focus yesterday.

For just about anything you should always focus on getting the most from the least - looking for the minimum effective dose so being able combine multiple actions of the 1 muscle at the same time ticks those very boxes.

EXERCISE #1 - GLUTE BRIDGE

We've all seen and done this exercise before but like yesterday's exercises, the benefits of the exercise will come from focusing on the specifics of the exercise, and not just going through the motions pumping air like Buddy Love from the Nutty Professor.

The tips/sequence you need to follow is this:

- Start with your lower back flat on the floor

- Initiate downward pressure through your heels into the floor but don't go straight into your hip lift, rather "roll" your bum, hips and then lower back off the floor like a worm

- As you approach the very top position, you want to make sure that you have rolled the front of your pelvis up towards your rib cage

- Once at the top of the movement then you should feel a pretty decent squeeze going on there but just for good measure, give an another conscious squeeze as well as you can never be too firm.

- Instead of just falling back down to the starting position, reverse the steps you took to get up there

Bonus Point - to keep constant tension on the glutes, as you get to the floor let your back flatten but try and keep your hips rolled/tucked up and go back into the next rep

- Same as yesterday only start counting your working reps once you feel the burn coming on

EXERCISE #2 - HIP THRUST

All the same tips apply here but ensure that you are lowering your hips as far down as is comfortable for you, the extra range of motion through your hips has you working the hip hinge movement which is also a great glute builder.

EXERCISE #2.1 - BANDED HIP THRUST

If you've got a long band like in the video, then take note of how to get "into" the band than follow all the same glute bridge/hip thrusts steps from above, but make sure that you are pushing your knees out against the band resistance and you might take a slightly wider stance too, to hit some extra abduction.

If you've only got a smaller Pilates type band then simply pop it around your knees and off you go but you can also try placing the band just above or just below your knees and see which one's fores those cheeks up the best.

Let me know how you go with these and be ready for day 3 tomorrow.

GLUTIUS WEEKIUS EXERCISE #1 - MINI BAND GLUTE COMBO

Glutius Weekius is here!

On day 1 (of 5 this week) we'll look an exercise combination a lot of you have probably seen or performed made up of 2 separate exercises, but easily interchange into each other.

EXERCISE #1 - BAND SIDE STEP

The Band Side Steps hits the glute medius muscle which is located on the side of the hip so that's where you should feel this bad boy.

For any low level glute exercise like this (and the one to follow) it is imperative that you feel the muscle you're trying to training doing the work.

Some tips to ensure that for this exercise include:

- Keep your knees not fully locked but pretty close to, limit your knee bend

- Also keep your hips tall, don't let your bum point out behind you

- Start your feet somewhere around hip width apart, take your working foot wider then your starting position and when you bring your trail leg across to complete the rep, put it down at the same width you started with.

- Make your reps not super slow but at least controlled with constant tension applied to the working muscle (GM)

- Once you feel the specific muscle working, then start counting "working" reps

- Do not use a band tension so tight or strong that it doesn't allow for all of the above steps to be completed and a lighter/weaker band is better for these exercises.

There is a similar variation to this exercise called Mini Band Side Steps that uses a much shorter pilates type band that fits around your knees or ankles  - use whichever variation./band you have available, no stress.

EXERCISE #1.1 - MINI BAND SIDE STEPS

EXERCISE #2 - BAND MONSTER WALKS

This exercise will also hit the glute medius region bt also a little more and a little bit differently.

The forwards and then backwards motion will result in some resisted hip extension as well so now your also hitting the glute maximus, the biggest glute muscle of them all.

The same tips from above apply for this exercise well.

Again there is a mini band variation and again use whatever band/variation you have available.



EXERCISE 2.1 = MINI BAND MONSTER WALKS

Your job for today and tomorrow is to give these 2 exercises test run and see how hard you can fire up those glutes with just these 2 exercises alone.

Let me know how you go or if you need any more tips and I'll be back tomorrow.

GLUTIUS WEEKIUS MAY 27th - 31st

Next week I'll be running a 5 day workshop on all things glutes.

Days 1 - 4 will detail what I have find to be the most effective glute exercises that requires minimal equipment and training experience.

Day 5 will supply a 30 day program that I'd like you all to follow along with before and after photo's if you desire.

This will all be free for everyone of course and I'll emailing, blogging and Facebook-ing daily next week so make sure you keep a close eye on your socials so as to not miss a day.

Feel free to get your friends involved as well by directing them to the workshop.

LACK OF EXERCISE IS MORE DEADLY THAN OBESITY

According to a study of 334,000 men and women, titled "Epic Study" found that twice as many deaths were attributed to physical inactivity than to obesity.

For the study, the subjects were tracked for an average of 12 years measuring height, weight and waist circumference and then used self-assessment to measure levels of physical activity.

They found that the greatest reduction in risk of premature death occurred in the comparison between inactive and moderately inactive groups meaning exercising enough to burn just 100 calories - the equivalent to a brisk 20 minute walk every day - is enough to be classed as "active" and producing significant health benefits as well.

Of the 9.2 million deaths among European men and women analysed by the study, 337,000 were attributed to obesity, classed as a BMI of 30 of higher.

Double the number of deaths - to 676,000 - could be attributed to inactivity.

In addition to preserving your physical integrity, exercise also keeps your mind sharp and is one of the most effective ways of preserving your brain function as you get older.

What's not to like?

I still have some spots available in the Lose 8kgs in 8 Weeks program if you need guidance, accountability and a sure fire way to become active and lose weight.

YOU DON'T WANT TO LOSE 8KGS IN 8 WEEKS?

Yesterday I posted about the 6 Infinity Stones that the "Lose 8 in 8" program provides for you with the last one being opportunity.

How many of these ads do you see on your socials?

Plenty I bet.

It seems that this opportunity will come along time and time again for you and you just take one of them up when you really want to.

Before you resign yourself to that line of thinking have a look at this image that I've loaned/stolen from Jon Goodman and his team over at Online Trainers Unite that shows you what this thought process actually does to you:

It's pretty self explanatory but if you've seen 50 of these offers before and ignored them then your gap is now resembling a chasm.

And as you've ignored 50 other "deals" on the notion that you'll take one up later...well you haven't done it yet have you?

Your not investing in your present and you're not investing in your future.

We all like to wait for our ducks to line up in a nice little row so whatever we decide to so will be as easy as it can be but that is nor reality.

You might think that 8 weeks is a long way away and you can't stay the course.

I'll do all I can to get you to the 8kgs mark even it takes longer.

I'm in for 8 weeks if you are, but it's your call.

You might think that the cost is too high but $50 per kilogram lost is a minor price to pay, considering a single shopping trip, a short term reward, can be much higher.

If any of these issues are worrying for you then hit me up for a quick chat and we'll see if we can put those worries at ease.

HERE'S YOUR 6 INFINITY STONES (TO LOSE 8KGS IN 8 WEEKS)

I'm sure most of us seen the Avengers and are aware of the all important Infinity Stones.

Bringing half of the universe isn't quite at stake here but this 8 week program supplies you with your own 6 Infinity Stones to lose 8kgs in 8 weeks.

INFINITY STONE #1 - NUTRITION 

I've seen countless fads come and go do you know what they all have in common and is the not-so-secret secret?

Calorie Deficit.

Unless you enter a calorie deficit, you will lose weight.

The popular phone app (you've probably already used it before I'm sure), works 100% on eating to a calorie deficit which is exactly what you need for this program to be successful.

INFINITY STONE #2 - PERSONAL TRAINING

I have an outline of a program that I feel fits this program the best but we're all different, we al like different exercises over others and we all have different training ages so my outline is exactly that until you tell me otherwise.

Once signed up to the program I'll get you on the phone and we'll have a chat about how we can optimise the training portion of the program to fit you perfectly.

INFINITY STONE #3 - SUPPORT

You'll have access to me near 24hrs (I'm not a robot, I do sleep) and you'll also need to check in with me daily in regards to outside training and what you're eating and the casual chat about the final episodes of Games of Thrones.

There will not be a time during the 8 weeks where you do not what to do, when to do it and how to do it.

INFINITY STONE #4 - ACCOUNTABILITY

Prior to the program I'll get you to write a little note about what getting in tip-top shape would do for you going forward and the commitment you've made to yourself for the next 8 weeks.

You'll hold yourself accountable just as hard, if not harder, then I will.

INFINITY STONE #5 - HOMEWORK

There's 168hrs in the week, 2 of which I'll see you personally for - that's a lot of down time.

To keep your mind and body ticking over in these down times you will be provided with a bunch of different workouts you can do in your own time whenever time permits.

The 14/28 program will also keep the smaller, minor challenges coming your way where increasing the smaller 10 - 15% smaller aspects of your lifestyle 1% each, resulting in an overall 10 - 15% improvement in how you look and feel. 

INFINITY STONE #6 - OPPORTUNITY

Right now you have been given an opportunity but opportunity is only that unless you seize it.

You've got everything at your disposal to reach the Endgame - 8kgs in 8 weeks - right at your finger tips.

Bring your own team of Avengers into the program and all these 6 INFINITY STONES become even more stronger!

Remember the program starts on Monday so if you want in, let me know by Thursday/Friday so there's plenty of time to complete all the pre-program requirements.

THE EASY 8 TRANSFORMATION PROGRAM - OPEN NOW!

Australia is the greatest nation in the world and not because of the beaches and culture but because we have a pile of public holiday and long weekends early in the year as the Xmas break just isn't anywhere near long enough.

Unfortunately that means that getting into any form of a routine is a complete nightmare so here's your chance to right that wrong.

Introducing the Easy 8 Transformation Program.

It's 8 weeks and with full compliance, you could drop up to 8kgs without killing yourself and your social life.

It's also a similar time frame between now and the next long weekend so it's the ideal time to knuckle down.

Here's what you get as part of this program:

- 2/week small group semi private personal training sessions for all 8 weeks (value $720)

- 8 week app based nutritional program (with no restriction on what you can and can't have!)

- PDF of 5 workouts that you can do in your own time away from the gym (value $30)

- PDF copy of the 14 missions 28 days program to keep you accountable for the hardest part of the program (the first 14 - 21 days) to get you on the right track as soon as possible (value $30)

- PDF copy of my report on stress and pain and the implications that they can have on each other (value $20)

- You'll also receive a weekly progress chart of how you're progressing to keep you motivated for the entire 8 weeks

- Last but not least, you'll have access to me, a 14-year personal trainer, so you'll never be in the dark on what to do, when to do it and how to do it (value - priceless!)

All up that's a whopping $800 worth of resources aimed at giving you the very best chance of completing this program and accomplishing the Easy 8.

I've run a modified version of this program with my current clients in the past with my best result being 1 client who did reach the Easy 8 training just 1/week in total with a little extra walking thrown in, but this program is jacked up with the extra's.

The program will need a certain amount of dedication and sacrifice on your part, anything worth doing does, but it is by no means meant to ruin your life for the next 8 weeks.

The small group training sessions are as far from your drill Sargent as you can imagine and again you'll be challenged physically and mentally, but you'll have plenty to spare to get through work or to hang out with your mates - the aim is certainty not to leave you on the floor in a pile of your own fluids - that just isn't needed.

The cost is 50% off the total value price with 2 payment options:

Option #1 - 1 x $400 payment (cash/transfer/ezi-debit) prior to the start of the program

Option #2 - 2 x $225 payments (ezi-debit) prior to the start of each 4 week period

This program will start next Monday, the 13th of May so I'll need all confirmations and forms completed by then to get everyone set up prior to the starting date.

If you are interested in this program (and how couldn't you be?) or have any questions on this please let me know as soon as possible via the email in the image above.

FINE TUNE YOUR NERVOUS SYSTEM

These tips come from an article of the same name that can be found here, bit I'll only touch on some of them so give the article to read all 12 tips.

I'll list them all but expand on those I think are most important.

Enhancing performance in absolutely anything is about balancing stress and recovery.

I've posted about the nervous system and it's implications on performance before but here's a very quick summary of how it works:

-  Performance is controlled by the autonomic nervous system (ANS)

- the ANS has two sub-systems being the parasympathetic nervous (PSNS) system and the sympathetic nervous system (SNS)

- PSNS inhibits/rest/digest

- SNS excites/fight/flight

The secret in balancing these 2 systems is to know when to excite and when to inhibit because if you stay "on" in times where you should be off (taking home work with you for example) then you're on a fast road to and illness sooner rather than later and it cascades from there when you cease to address it as time goes on.

1 - Don't Dwell on Your Training

2 - Big Events Require Big Recovery

- Big events are usually those that you aren't in your usually schedule and this your body probably hasn't adapted to that type or volume of stress as well as what you do day in and day out. When you are less adapted to something then it uses more resources to be fuelled and also more resources to re-fuel after it.

- A lot of us go wrong thinking we can simply add these big events on top of everything else and we'l be able to handle it but all that happens is that your stress cup overflows and the body will put the brakes on you to MAKE unable to do more, in the form of an injury (back pain for no reason) or illness

- With a big event on the on the calendar you'll need to drop something from your schedule in the lead up to the event, during the event and after the event and once you've recovered from the big event, then you can go back to your normal schedule 

3 - Don't Even Think About Program Hopping

4 - Relax

5 - Nap

6 - Pick Your Aggressive Spots

- The positive effects of the SNS are short lived so once you've used it for what you need it for (run from a bear, get that presentation done you forgot about) then you have to shut it down

- Don't amp yourself for a walk in the park, save it for life altering situations

7 - Do Compound Lifts

8 - Train Hard, Recover Harder

9 - Reconsider Your Training Split

10 - Celebrate Special Occasions

- I don''t need to tell many of you this one but when you do celebrate, don't think of the consequences

- Celebrating is almost the height of PSNS activation

11 - Account for Doing Something Different

12 - Learnt to Breathe

- Specifically learn to control your breathing

- Take the time everyday at some point to lie down and simply focus on breathing.

- Breath all the way in through your nose, hold for about a second and then most importantly breath ALL of the air out of your stomach and chest before going into your next breath.

- Each breath should take about 6 - 8secs if you're doing this properly - don't rush this!

There's a lot of good stuff in this article and most of the points can be implemented with a little bit extra planning and minimal effort.

I incorporate a lot of this stuff into my programming for personal training clients so if your program feels a little out of control and you need a bit of overhaul, feel free to contact me.