Your Glutes Can Take a Shit Ton of Pounding: Are Your Glutes REALLY Strong?

Last week I was under the barbell doing glute bridges, taking a break after one of the 8 sets of 15 reps I was set  up to do that day of them. It got me thinking; How many reps was I doing? (120 to be exact) And how much total poundage (lbs) was I glute bridging? (around 24,750lbs combined, just on my glutes)

Now this may not be the norm for most people, but it really made me think that our glutes can handle some serious work (at least 12 tons in my case!).

Why am I bringing this up? Not every muscle can withstand a total beating like this. The glutes can. If you do too much quad work you can get an imbalance that might lead to back pain. If you do too much chest work you might get an imbalance that can lead to shoulder pain. The glutes (and the upper back) are muscles that can take a lot of work.

A big part of allowing your glutes to carry a heavy load without pain is proper stretching. Tightness in the lower body can often be attributed to hip flexors, and most of the tightness in lower body can be alleviated by stronger glutes. A very smart person once told me “Your hip flexors are stupid, just get your glutes stronger”.

Most people have tight hip flexors and constantly stretching them out is not the only answer. There might be a reason they are always tight (like your Glutes are WEAK). They are one of the major muscle groups that can, and probably should, get extra attention and extra work. They don’t need their own day (although some fitness competitors actually have a glute day) but definitely can take some extra hard work. And by work I mean heavy intense glute bridges, tons of lateral walks, and single leg glute bridges (among others).

Who doesn’t like a nice set of big strong glutes? The extra glute work you put in now will pay dividends in  the fall when it comes to filling out your jeans and leggings. I don’t know a single person that doesn’t want, or appreciate, and nice set of glutes. They make all the difference in your physique when you have a nice set.

So as we melt into the gym floor, let’s not forget that our glutes NEED and CAN HANDLE a shit ton of pounding and really get after them in the weight room. Add in some glute bridges, hip thrusts, and lateral band walks, and be sure to do high reps to make up for maximum toning. These three exercises in particular will work the glutes but not tax the hamstrings or quads as much. This means the glutes will get extra work from all the deadlifts, squats, lunges you are already doing… which I  know you are doing them already, right?

It's Glute Season!

It’s summer, which means it’s shorts and bathing suit season. With more skin exposed, everyone wants a nice pair of glutes, right? Everything about Summer screams glutes. And you either have been building them all year or not. Even if you haven’t been, Coach Joey has you covered for a quick but effective Glute Workout you can do all at home! It might even leave you breathing heavier and get some fat burning effect. The video below will show you the sequence of moves to get those glutes you want for the Summertime!

1a) Squats 10

1b) Lateral Walks 10 Left/10 Right

1c) Forward Sweep Steps 10 Left and 10 Right

1d) Backwards Sweep Steps 10 Left and 10 Right

1e) Squats 10

Do 2-5 circuits a few times a week and you’re glutes will be ready for the beach, pool party, or just wearing shorts!

Need the band that is in the video? Click this link and order it right from Jtab’s Favorites on Amazon! 

A Brand New Offering from Coach Joey!

Conjugate: combining two or more parts to form a single bigger piece.

When it comes to lifting, I’m always striving to find new ways to combine different techniques (or conjugate them) to make unique, fun and of course most effective workouts for my clients.

I am offering a variation of the conjugate method to my clients already doing 2+ days a week. The complete program is 4 days per week. For those unable to commit to that, I have a 3 day version condensed as well.

Spring is here, Summer is coming, and I want to offer a different approach in getting strong and lean with more days/week. It’s time to up the anti and fast track your results. For those wanting to try it, you have to be able to commit at least 3 days a week and optimally 4 - and the program runs mid April through Mid July, perfect for getting you summer ready.

What is the conjugate program exactly? It is a Strength and Hypertrophy Program with dedicated days for each “function”. There are 4 days, alternating upper and lower body (2 lower, 2 upper per week or 1 upper, 1 lower and 1 longer full body day). Each day has a specific focus, which makes the conjugate different than other programs. One lower body day is all about hitting a 5 or 3 rep max of the squat or deadlift for that day (max effort lower), one upper body day tries to find your 5 or 3 rep max for the bench press (max effort upper body), etc. The other day(s) are rep(hypertrophy) work or dynamic effort days. On the other 2 days there is a dedicated day for high rep lower body work and a day dedicated to high rep upper body work. In layman’s terms, you alternate between days where you max out heavy lifting, and days with lighter way and higher reps.

Not only is this aimed towards getting you summer ready quickly, but I am offering this at a MASSIVE discount. Please reach out to me for more information on pricing, but let’s just say you’ll be getting even more workouts, for less money. It’s a win/win for all!

A couple of disclaimers: This is not for beginner (and tif that is you and you’re not ready yet for a more advanced program and that is totally fine). You also have to have an idea of basic movements in order to switch out different exercises weekly or monthly. Remember this is a huge discount for more days so there will be some more autonomy on your part if you (chose) to do it.

For the right people it will create a great growth and strength stimulus and also added bonus of burning lots of calories from added lifting days (and intensity).

Who’s ready to start cranking up the intensity at Jtab? Whoever wants to give it a go and can COMMIT to at least 3 days(better with 4), then let me know!  Stop by and see me at the gym, send me a DM on Facebook, or email jtabtraining@gmail.com for more information, pricing and to sign up!

Hip Mobility

Today I’ve got a few different exercises and stretches for you to do to increase your hip mobility, loosen your hips, and set your self up for better squats in the future. Increasing your hip mobility can also help protect your lower back and relieve back pain, as well as increase athletic performance. Check them out below!

Glute March

Ready to really rock those glutes? Today we're bringing you the advanced Glute March. It's excellent for when you're ready to move past the standard glute exercises and on to something more challenging.

A few things to note, make sure to keep your hips high and your core tight to avoid using your lower back (not only will this cause stress on the area but you'll be working an area you don't want to!

Also, before lifting your leg up, makes sure you drive your other foot into the ground to really make sure you activate your backside.

Don't Got Glutes? Glute Camp Will Help!

Struggling to get a set of glutes or wish to naturally “enhance” what you have already? Enter
Jtab’s Glute Camp! 3 Days a week on top of your normal workouts will get your glutes to
where you want them! Best part of it is they can all can be done at home with just a few simple
pieces of equipment!

After purchasing this program everything will be laid out for you and includes:

• Complete weekly workouts included a different one for each day of the week,
• An online tracking sheet to keep track of your progress and what day you're on,
• Videos showing proper form so you can maximize your workouts, 
• And a private FB group with Joey answering any questions glute related.

3 extra days a week of dedicated glutes will really help focus on developing the glutes to not only look great but perform more optimally. This will make your squats, deadlifts and lunges better and you they will look better in jeans, bathing suites, dresses, khakis, yoga pants, and sweatpants even! Done right, training your glutes more often will ALSO ease or prevent back pain, knee pain and keep your hips more healthy. It is a WIN/WIN situation. Look better, perform better and feel better! Let’s do this glute thing!

The cost of the program is $25 per month. There is no long term commitment and each month a new workout will be created! Those that are local can save their spot by bringing payment direct to Joey at the gym. To register via PayPal Click Here!

Single Leg Squat AKA Skater Squat

Today on the blog we're featuring an amazing workout that is especially geared towards runners and athletes. The Single Leg Squat, also known as the Skater Squat, is an amazing exercise to work your hips, glutes, quads and ankles. Not only does it focus on stability and balance, but strength as well.

Stack pads on the ground and increase or decrease pads as needed to progress. You can also add weight by holding it out in front of you (like you were holding a steering wheel), just make sure your back foot stays elevated and doesn't touch the ground!

Runner's Drill: Single Leg Balance

You all know that at Jtab we are all about strength training. Not only does building muscle burn more calories and fat over time, but it can also work as a great cardio that's less destructive on your knees, hips and ankles. However, for those that do enjoy running, it's important to include strength training to stay strong and reduce the risk of injury. Today on the blog, we have an exercise that is especially important to all you runners out there.

This single leg balance strengthening drill is an all in one workout that works ankle stability, as well as strength in your feet, glutes, abductors, quads and core. So all you runners out there, check out this video and get strong (er)!

Zercher Squats

Today we're showcasing the Zercher Squat. This powerhouse move works multiple areas of your body. This move has the benefits of a regular squat (legs, quads and glutes), but combines super core activation to work your abs at the same time. It also helps safeguard your lower back as there is less of a potential of pulling or injuring it, and helps take the pressure off your spine by putting the weight at your mid torso. As if all that isn't enough, you'll even get a bonus shoulder workout.

A big thank you to our Jtab squat model Aaron Binek.

High Step Ups

While I was injured I had to get creative with exercises.  I couldn't do heavy traditional lifts so I increased intensity with range of motion with a high step up. This is a great exercise to stretch out the hips, increase range of motion and work your quads, glutes, hamstrings and calves. Make sure your knee starts above hips to create that deep squat feel.  You don't need heavy weights with this particular exercise, as the intensity is the range of motion.   

The Ultimate At-Home Leg Workout

I’m all for a crazy heavy weight training workout but sometimes you just can’t get to the gym but want to get a great workout in.  You will be hard pressed to find a better home based leg exercise than the split squat. 

Here my client Charlotte demonstrates a slightly advanced version for people that have the mobility and strength.  It is called the Front Foot Elevated Split Squat.  This exercise fries your quads and glutes and gives you a great stretch in your hips.  If you can not do this variation you can simply omit the box(step) in front and have your front foot on the ground.  Give it a try and get those legs cranking!  Start out with low reps but once you mastered your form pump those reps upwards to 15-20 each leg!  Do a few sets of high rep split squats once or twice a week and you will notice your legs becoming stronger and leaner!    

Mini Band Lower Body Working pt. 1 of 2

Today we're featuring one of the favorite tools at Jtab Training, the mini band! At about $2 per band, this is something you can easily pick up at any gym supply store or online. So grab yours (or ask me to order one for you) and start using it at home for some great resistance training.

Today is part 1 of a 2 part series featuring the mini band and we're starting with the lower body. This series of 3 exercises features glute walks, squats and glute bridges which can all be done without extra weights at home. Not only will these moves help shape your legs and glutes, but offer you better balance and stability, relieve pressure from your lower back, AND burn calories.

Jtab December Challenge - Glutes and Core

Just because it's the holiday season, doesn't mean you should let yourself go. In between the holiday eating and parties, jump on into our December challenge to keep your muscles firing and burning calories all month long. First, check out the video below to learn the proper form, then be sure to visit our Facebook page each day for a new challenge. Everybody get out there and get going!

Move of The Week: Deadlift Warmup

Whether you've been working out for years, or are just starting, today's move is a great refresher for technique. It utilizes a foam roller, which can be found at almost every gym or gym store. It's inexpensive and has a million uses so it may even be worth grabbing one for yourself at home. This warmup move helps you focus in your glutes, lats and core to ensure you're body is working how it needs to for deadlifts. Deadlifts, or single leg deadlifts, are often a move that is performed wrong which can lead to injuries. However, when performed right, deadlifts are an excellent exercise as they work more muscles than any other exercise in one shot, including upper back, lats, and legs. 

Check out video below to help get your body in proper form the next time you lift!

No Equipment Warm Up and Full Body Exercise

We're back this week and we have a series of exercises that yet again don't involve any equipment. All you need is a bench, or chair or other flat surface off the ground. 

We begin with a warm up designed to stretch out your hips and upper body all while getting them ready to work. Following the warm up is a series of pushups (a classic but always good), regular squats (again sometimes the traditional moves are the best), scalp pushups (to really work those shoulders), and split squat (get ready for screaming quads). 

Between our blog last week and this week you should now have a set of exercises to get your heartrate up and your muscles pumping all without using any gym equipment. Now, there really is no excuse to get up and get going!

No Equipment Leg Circuit

One of those people that simply loves fall? Getting outdoors as often as you can to enjoy the last legs of the beautiful weather? Today we've got a leg circuit that you can do in the backyard, park, open field or wherever you have a little bit of room.  It starts with a few good stretches to get you loose and ready to go. Then that's followed up with a circuit of squat jumps, reverse lunges, squats, side lunges and the finished with glute bridges. 

Not only will you be working your glutes, inner and outer thighs and quads for some great legs, but you'll be jacking up your heart rate for fat burn and cardio.

Move of the Week: Leg Circuit

It's so beautiful out today that we decided to get outside and enjoy the sunshine! Since the weather is FINALLY warming up, today's move actually consists of 3 different exercises put together into a circuit. (Hey, short season will be here quicker than you think, so you'll be thanking me later). In this "Move of the Week" we're combining squats, lunges and jumping to get your heart racing, fat melting and your butt high and tight!

Tips to Keep In Mind:

• Keep your knees pointed out
• Keep your abs and core tight and engaged
• Keep your chest tall
• Stay back on your heels
• When jumping, land softly
• If jumping is too hard on your knees you can sub out for mini step-up (on a box or ledge) or more lunges
• Attempt 8-10 of each exercise per circuit

Move Monday - Ball Leg Curl

Ah it's Monday again and after a weekend of fun, it's time to get back to business. Today's move is all about just that - business. This move utilizes an exercise ball (which most people already have in their house) to work 3 main areas - core, glutes and hamstrings. 

Things to Keep In Mind:

• Make sure your feet are pointed up and facing the sky
• Keep your core engaged
• Don't excessively arch your lower back
• Keep your palms facing up 
• Press your shoulder blades into the ground

Move Monday: Reverse Lunge

Ah lunges. Everybody may hate doing them, but everybody loves the results you get from them. This reverse lunch move helps to strengthen your glutes, hamstrings, quads AND your core. Talk about an all-in-one workout!

Tips to Keep in Mind

- Use (or create) a line on the floor that you can keep your feet on either side of
- Keep your abs engaged and your torso upright
- Bring your knee down to the floor
- Use a weight or dumbbells to increase difficulty
- Attempt to do 3 sets of 10 reps per side