{"version":"1.0.0","segments":[{"startTime":4.89,"endTime":10.32,"body":"What's up my fitness family? I"},{"startTime":4.89,"endTime":10.32,"body":"have seven glute exercises for"},{"startTime":10.32,"endTime":15.51,"body":"men for rock solid glutes."},{"startTime":10.32,"endTime":15.51,"body":"That's right, man, these are for"},{"startTime":15.51,"endTime":18.96,"body":"you. Why? I'm gonna tell you"},{"startTime":15.51,"endTime":18.96,"body":"that in just seconds. All right."},{"startTime":18.99,"endTime":23.1,"body":"So not only am I showing you the"},{"startTime":18.99,"endTime":23.1,"body":"seven exercises to get those"},{"startTime":23.1,"endTime":26.01,"body":"rock solid glutes, I'm also"},{"startTime":23.1,"endTime":26.01,"body":"going to share with you the end"},{"startTime":26.01,"endTime":30.87,"body":"of this video, what might be"},{"startTime":26.01,"endTime":30.87,"body":"holding you back from getting"},{"startTime":30.87,"endTime":36.72,"body":"the most out of your glute"},{"startTime":30.87,"endTime":36.72,"body":"exercises. All right. So make"},{"startTime":36.72,"endTime":40.56,"body":"sure you stay with me to the"},{"startTime":36.72,"endTime":40.56,"body":"end. All right, subscribe, mash"},{"startTime":40.56,"endTime":43.65,"body":"the notification bell, and also"},{"startTime":40.56,"endTime":43.65,"body":"show me some love, give me some"},{"startTime":43.65,"endTime":47.46,"body":"likes. All right, I make sure"},{"startTime":43.65,"endTime":47.46,"body":"that I'm putting out quality"},{"startTime":47.46,"endTime":51.12,"body":"content for you. That way it's"},{"startTime":47.46,"endTime":51.12,"body":"hitting home and you're getting"},{"startTime":51.18,"endTime":55.17,"body":"exactly what you want. Also put"},{"startTime":51.18,"endTime":55.17,"body":"in the comments if you have a"},{"startTime":55.17,"endTime":63.27,"body":"good exercise that you love, and"},{"startTime":55.17,"endTime":63.27,"body":"you got rock hard glutes. Maybe"},{"startTime":63.27,"endTime":66.93,"body":"I'm not doing it. So Alright, so"},{"startTime":63.27,"endTime":66.93,"body":"we're gonna start off with"},{"startTime":66.96,"endTime":72.63,"body":"number one, my favorite, the"},{"startTime":66.96,"endTime":72.63,"body":"barbell hip thrust. So I'm also"},{"startTime":72.63,"endTime":75.03,"body":"going to show you some of the"},{"startTime":72.63,"endTime":75.03,"body":"things that I see clients do"},{"startTime":75.03,"endTime":78.72,"body":"wrong, things that I coach"},{"startTime":75.03,"endTime":78.72,"body":"people through so that way they"},{"startTime":78.75,"endTime":82.14,"body":"you know, obviously get the"},{"startTime":78.75,"endTime":82.14,"body":"exercise done right and not get"},{"startTime":82.14,"endTime":86.1,"body":"hurt. So listen to all of the"},{"startTime":82.14,"endTime":86.1,"body":"cues as I go through these."},{"startTime":86.13,"endTime":90.21,"body":"Okay, so let me move this over"},{"startTime":86.13,"endTime":90.21,"body":"here, so you get a good view."},{"startTime":90.3,"endTime":94.2,"body":"All right. So you sit on the"},{"startTime":90.3,"endTime":94.2,"body":"floor, back up against the"},{"startTime":94.2,"endTime":99.6,"body":"bench, and you got a barbell. So"},{"startTime":94.2,"endTime":99.6,"body":"that would help if you're doing"},{"startTime":99.6,"endTime":102.69,"body":"barbell hip thrust to have a"},{"startTime":99.6,"endTime":102.69,"body":"barbell. Alright, so I had a"},{"startTime":102.69,"endTime":107.37,"body":"nice pad here, you can use a"},{"startTime":102.69,"endTime":107.37,"body":"neck pad, or yoga mat, roll it"},{"startTime":107.37,"endTime":110.43,"body":"up. And you're going to go ahead"},{"startTime":107.37,"endTime":110.43,"body":"and roll this bar all the way up"},{"startTime":110.43,"endTime":113.19,"body":"to your hips, you want to make"},{"startTime":110.43,"endTime":113.19,"body":"sure that it's centered, the"},{"startTime":113.19,"endTime":115.92,"body":"last thing you wanna do is pick"},{"startTime":113.19,"endTime":115.92,"body":"this thing up and be kind of off"},{"startTime":115.92,"endTime":119.37,"body":"center, and therefore, some"},{"startTime":115.92,"endTime":119.37,"body":"people will fight through it and"},{"startTime":119.37,"endTime":123.03,"body":"do the whole thing kind of"},{"startTime":119.37,"endTime":123.03,"body":"lopsided, or you should just set"},{"startTime":123.03,"endTime":126.15,"body":"it down and restart the whole"},{"startTime":123.03,"endTime":126.15,"body":"thing over again. So sit nicely"},{"startTime":126.33,"endTime":129.81,"body":"off, you want this bench to be"},{"startTime":126.33,"endTime":129.81,"body":"right up against your scapula."},{"startTime":130.02,"endTime":132.12,"body":"So I'll stand up and show you"},{"startTime":130.02,"endTime":132.12,"body":"that in two seconds, we're gonna"},{"startTime":132.12,"endTime":135.93,"body":"attack but it's like right below"},{"startTime":132.12,"endTime":135.93,"body":"your shoulder blades, okay, so"},{"startTime":135.93,"endTime":140.73,"body":"sit nice and tall pads up"},{"startTime":135.93,"endTime":140.73,"body":"against your stomach, across"},{"startTime":140.73,"endTime":145.44,"body":"your hips, and you're going to"},{"startTime":140.73,"endTime":145.44,"body":"put your hands on the bar and"},{"startTime":145.44,"endTime":150.33,"body":"just drive your hips up. Okay?"},{"startTime":145.44,"endTime":150.33,"body":"So big thing with this is you"},{"startTime":150.33,"endTime":154.26,"body":"want to teeter totter and drive"},{"startTime":150.33,"endTime":154.26,"body":"and your goal is to get your"},{"startTime":154.26,"endTime":159.9,"body":"hips higher than your knees."},{"startTime":154.26,"endTime":159.9,"body":"Alright, to drive up higher than"},{"startTime":159.9,"endTime":163.29,"body":"your knees. That way you're"},{"startTime":159.9,"endTime":163.29,"body":"getting those glutes activated."},{"startTime":163.86,"endTime":168.3,"body":"So do you see how I'm rocking my"},{"startTime":163.86,"endTime":168.3,"body":"head and my whole body on that"},{"startTime":168.3,"endTime":171.39,"body":"bench. So what you don't want to"},{"startTime":168.3,"endTime":171.39,"body":"do is blow your head to the"},{"startTime":171.39,"endTime":176.37,"body":"bench and just ride that like"},{"startTime":171.39,"endTime":176.37,"body":"that because a lot of times, it"},{"startTime":176.37,"endTime":180.54,"body":"can be too much weight on your"},{"startTime":176.37,"endTime":180.54,"body":"lower back and it just kind of"},{"startTime":181.35,"endTime":184.62,"body":"you know tweaking your lower"},{"startTime":181.35,"endTime":184.62,"body":"back. So make sure you're not"},{"startTime":184.62,"endTime":186.66,"body":"gluing your head to the bench."},{"startTime":184.62,"endTime":186.66,"body":"Make sure your whole body's"},{"startTime":186.66,"endTime":191.85,"body":"teeter tottering. Make sure you"},{"startTime":186.66,"endTime":191.85,"body":"exceed pass that table level. So"},{"startTime":191.85,"endTime":196.89,"body":"that way you're getting a good"},{"startTime":191.85,"endTime":196.89,"body":"glute activation. Alright."},{"startTime":197.13,"endTime":203.25,"body":"Number two, we have a barbell"},{"startTime":197.13,"endTime":203.25,"body":"sumo stiff-legged deadlift."},{"startTime":203.4,"endTime":208.26,"body":"Okay, so what's different"},{"startTime":203.4,"endTime":208.26,"body":"between a sumo and a regular"},{"startTime":208.26,"endTime":211.26,"body":"stiff legged deadlift? One,"},{"startTime":208.26,"endTime":211.26,"body":"what's different about it is"},{"startTime":211.29,"endTime":213.75,"body":"obviously you have a wider"},{"startTime":211.29,"endTime":213.75,"body":"stance, you have a sumo stance."},{"startTime":214.17,"endTime":219.75,"body":"So, but this tends to really,"},{"startTime":214.17,"endTime":219.75,"body":"it's the ability to squeeze your"},{"startTime":219.75,"endTime":223.35,"body":"butt a lot harder. Alright, so"},{"startTime":219.75,"endTime":223.35,"body":"it's a nice wide stance is about"},{"startTime":223.35,"endTime":227.52,"body":"double shoulder with your toes"},{"startTime":223.35,"endTime":227.52,"body":"out at about a 15 degree angle."},{"startTime":228.3,"endTime":231.09,"body":"You don't have to grab like this"},{"startTime":228.3,"endTime":231.09,"body":"biology isn't over under grip."},{"startTime":231.75,"endTime":236.37,"body":"So that just helps to kind of"},{"startTime":231.75,"endTime":236.37,"body":"obviously, get a better grip on"},{"startTime":236.37,"endTime":240.42,"body":"the bar. For me at least. So"},{"startTime":236.37,"endTime":240.42,"body":"toes are at a 15 degree angle."},{"startTime":240.84,"endTime":244.41,"body":"You want to have this bar right"},{"startTime":240.84,"endTime":244.41,"body":"up against those shins, so your"},{"startTime":244.41,"endTime":248.1,"body":"butts back and you're up and you"},{"startTime":244.41,"endTime":248.1,"body":"get a good squeeze on those"},{"startTime":248.1,"endTime":253.17,"body":"glutes. Good control all the way"},{"startTime":248.1,"endTime":253.17,"body":"down, drive it up, squeeze on"},{"startTime":253.17,"endTime":255.84,"body":"those glutes, right back down."},{"startTime":258.0,"endTime":261.69,"body":"So things you want to make sure"},{"startTime":258.0,"endTime":261.69,"body":"you're doing. You don't want the"},{"startTime":261.69,"endTime":265.8,"body":"bar too far away from your legs,"},{"startTime":261.69,"endTime":265.8,"body":"because then it really pulls"},{"startTime":265.8,"endTime":269.01,"body":"into that lower back. So you"},{"startTime":265.8,"endTime":269.01,"body":"want to feel like you're pushing"},{"startTime":269.01,"endTime":272.01,"body":"your butt way back there trying"},{"startTime":269.01,"endTime":272.01,"body":"to open as I always tell people,"},{"startTime":272.01,"endTime":275.4,"body":"it's like you have a bag, a"},{"startTime":272.01,"endTime":275.4,"body":"handful of groceries and you're"},{"startTime":275.4,"endTime":278.4,"body":"backing up against the door and"},{"startTime":275.4,"endTime":278.4,"body":"you push your butt back to get"},{"startTime":278.4,"endTime":281.49,"body":"into the door. So it's the same"},{"startTime":278.4,"endTime":281.49,"body":"thing. You're trying to drive"},{"startTime":281.49,"endTime":285.63,"body":"those hips back up, squeeze"},{"startTime":281.49,"endTime":285.63,"body":"through your hips, okay? So"},{"startTime":285.66,"endTime":288.45,"body":"that's like the key factor that"},{"startTime":285.66,"endTime":288.45,"body":"people do incorrectly. That's"},{"startTime":288.45,"endTime":291.66,"body":"one of those things that you"},{"startTime":288.45,"endTime":291.66,"body":"just you got to make sure you're"},{"startTime":291.66,"endTime":295.02,"body":"feeling this the stretching your"},{"startTime":291.66,"endTime":295.02,"body":"hamstrings, the stretching your"},{"startTime":295.02,"endTime":300.06,"body":"glutes and the contraction also."},{"startTime":295.02,"endTime":300.06,"body":"Alright, so that is number two."},{"startTime":300.48,"endTime":304.29,"body":"Number three is going to be the"},{"startTime":300.48,"endTime":304.29,"body":"claim. So the claim is going to"},{"startTime":304.29,"endTime":308.7,"body":"be watered down, like you're"},{"startTime":304.29,"endTime":308.7,"body":"into a deadlift position. So the"},{"startTime":308.7,"endTime":312.36,"body":"bar is up against you both hands"},{"startTime":308.7,"endTime":312.36,"body":"overhand grip, and you're going"},{"startTime":312.36,"endTime":317.13,"body":"to explode up and get down"},{"startTime":312.36,"endTime":317.13,"body":"underneath that bar. Okay? So"},{"startTime":317.13,"endTime":322.14,"body":"here, she got equally, to have"},{"startTime":317.13,"endTime":322.14,"body":"it up, down in a deep squat,"},{"startTime":322.23,"endTime":327.45,"body":"stand up and squeeze. Okay,"},{"startTime":322.23,"endTime":327.45,"body":"bring it down and down on the"},{"startTime":327.45,"endTime":333.69,"body":"floor. So, whoa, get down and"},{"startTime":327.45,"endTime":333.69,"body":"drive to your legs to get that"},{"startTime":333.69,"endTime":340.74,"body":"bar up. A lot of people do is"},{"startTime":333.69,"endTime":340.74,"body":"okay here, and they are standing"},{"startTime":340.74,"endTime":346.83,"body":"in an upright position. So,"},{"startTime":340.74,"endTime":346.83,"body":"yeah, you got the bar up. But"},{"startTime":346.86,"endTime":350.25,"body":"you're not getting the most out"},{"startTime":346.86,"endTime":350.25,"body":"of the exercise. You know. So if"},{"startTime":350.25,"endTime":354.69,"body":"your goal is to work the muscles"},{"startTime":350.25,"endTime":354.69,"body":"that you're supposed to be"},{"startTime":354.69,"endTime":358.8,"body":"working when doing a proper"},{"startTime":354.69,"endTime":358.8,"body":"exercise, this is exactly what"},{"startTime":358.8,"endTime":362.76,"body":"you're trying to do. So what you"},{"startTime":358.8,"endTime":362.76,"body":"do is make sure you get down"},{"startTime":362.82,"endTime":366.6,"body":"underneath that bar, and then"},{"startTime":362.82,"endTime":366.6,"body":"get a good full extension and"},{"startTime":366.6,"endTime":371.04,"body":"drive it up. Okay, great"},{"startTime":366.6,"endTime":371.04,"body":"exercise dangerous. It but I"},{"startTime":371.04,"endTime":374.19,"body":"mean, it's when you're doing it,"},{"startTime":371.04,"endTime":374.19,"body":"right, you gotta learn the right"},{"startTime":374.19,"endTime":378.33,"body":"emotion before you go heavy with"},{"startTime":374.19,"endTime":378.33,"body":"it. So make sure you take the"},{"startTime":378.33,"endTime":382.44,"body":"steps, precautionary, to get to"},{"startTime":378.33,"endTime":382.44,"body":"that point. All right. So number"},{"startTime":382.44,"endTime":388.47,"body":"three is the claim. Number four"},{"startTime":382.44,"endTime":388.47,"body":"is the barbell back squat. So I"},{"startTime":388.47,"endTime":391.62,"body":"do this, where I squat down to a"},{"startTime":388.47,"endTime":391.62,"body":"box, so that way, you're always"},{"startTime":391.62,"endTime":394.32,"body":"hitting the right level. So you"},{"startTime":391.62,"endTime":394.32,"body":"want to make sure that you're"},{"startTime":394.32,"endTime":398.49,"body":"getting down to a level where"},{"startTime":394.32,"endTime":398.49,"body":"you're at a 45 degree or sorry,"},{"startTime":398.49,"endTime":402.18,"body":"a 90 degree bend in your knees,"},{"startTime":398.49,"endTime":402.18,"body":"a couple things that people do"},{"startTime":402.57,"endTime":405.45,"body":"incorrectly is pick up the bar"},{"startTime":402.57,"endTime":405.45,"body":"incorrectly. So you want to make"},{"startTime":405.45,"endTime":409.17,"body":"sure you're always grabbing the"},{"startTime":405.45,"endTime":409.17,"body":"bar in the right spot, ducking"},{"startTime":409.17,"endTime":412.41,"body":"up underneath it, making sure"},{"startTime":409.17,"endTime":412.41,"body":"you're centered. So if you have"},{"startTime":412.41,"endTime":414.72,"body":"your hands in the right spot,"},{"startTime":412.41,"endTime":414.72,"body":"you're gonna obviously sent to"},{"startTime":414.72,"endTime":419.7,"body":"your body up on there as well."},{"startTime":414.72,"endTime":419.7,"body":"So stepping back to the box, tap"},{"startTime":419.76,"endTime":423.39,"body":"right back up. So you want to be"},{"startTime":419.76,"endTime":423.39,"body":"on your heels. The good thing"},{"startTime":423.39,"endTime":426.48,"body":"about having a box back there,"},{"startTime":423.39,"endTime":426.48,"body":"it helps you to sit your button"},{"startTime":426.48,"endTime":430.5,"body":"back, because you're not afraid"},{"startTime":426.48,"endTime":430.5,"body":"to fall back. Okay, and you want"},{"startTime":430.5,"endTime":433.08,"body":"to just tap your back, things"},{"startTime":430.5,"endTime":433.08,"body":"that people do wrong all the"},{"startTime":433.08,"endTime":436.86,"body":"time where they sit down, and"},{"startTime":433.08,"endTime":436.86,"body":"under the rock, and then kind of"},{"startTime":436.86,"endTime":440.94,"body":"push up. So therefore, one it's"},{"startTime":436.86,"endTime":440.94,"body":"tying into, you know, the lower"},{"startTime":440.94,"endTime":443.97,"body":"back again. So these are a lot"},{"startTime":440.94,"endTime":443.97,"body":"of things that people do to hurt"},{"startTime":443.97,"endTime":447.78,"body":"their lower back and hurt the"},{"startTime":443.97,"endTime":447.78,"body":"knees. So when you do these"},{"startTime":447.78,"endTime":452.46,"body":"things incorrectly, that's what"},{"startTime":447.78,"endTime":452.46,"body":"it does. But when done properly,"},{"startTime":452.49,"endTime":455.94,"body":"you get the most out of it. And"},{"startTime":452.49,"endTime":455.94,"body":"it's such a nice compound joint,"},{"startTime":456.72,"endTime":459.33,"body":"that you're going to build the"},{"startTime":456.72,"endTime":459.33,"body":"most muscle with it. So why are"},{"startTime":459.33,"endTime":462.93,"body":"these exercises so much better?"},{"startTime":459.33,"endTime":462.93,"body":"Why the for men, and not for"},{"startTime":462.93,"endTime":465.69,"body":"women, it's not that there's not"},{"startTime":462.93,"endTime":465.69,"body":"for women, it's just the fact"},{"startTime":465.69,"endTime":469.92,"body":"that you're going to build a lot"},{"startTime":465.69,"endTime":469.92,"body":"stronger muscles, when you're"},{"startTime":469.92,"endTime":474.69,"body":"doing exercises that can be done"},{"startTime":469.92,"endTime":474.69,"body":"heavy. So these are all heavy"},{"startTime":474.69,"endTime":477.87,"body":"exercises. They're mentally done"},{"startTime":474.69,"endTime":477.87,"body":"heavy, they're meant to be"},{"startTime":477.9,"endTime":481.77,"body":"making borders of muscle, you"},{"startTime":477.9,"endTime":481.77,"body":"know, on your body. So"},{"startTime":481.77,"endTime":485.82,"body":"especially you're done right and"},{"startTime":481.77,"endTime":485.82,"body":"then eat the foenum. So I love"},{"startTime":485.85,"endTime":490.44,"body":"my favorite is pairing the hip"},{"startTime":485.85,"endTime":490.44,"body":"thrusts with the squats, I think"},{"startTime":490.44,"endTime":495.06,"body":"that this is one huge nugget of"},{"startTime":490.44,"endTime":495.06,"body":"information to do. So that way,"},{"startTime":495.06,"endTime":497.31,"body":"you're not only building your"},{"startTime":495.06,"endTime":497.31,"body":"squats up, because you're"},{"startTime":497.31,"endTime":499.86,"body":"hitting your glutes really hard"},{"startTime":497.31,"endTime":499.86,"body":"right there getting activated,"},{"startTime":499.98,"endTime":503.13,"body":"jumping into a squat, keeping"},{"startTime":499.98,"endTime":503.13,"body":"them activated. You're gonna"},{"startTime":503.13,"endTime":507.27,"body":"also put on a ton of weight, a"},{"startTime":503.13,"endTime":507.27,"body":"ton of extra strength and your"},{"startTime":507.27,"endTime":511.98,"body":"squat from doing that one paired"},{"startTime":507.27,"endTime":511.98,"body":"with it. All right, I'll tell"},{"startTime":511.98,"endTime":514.17,"body":"you that's a hidden secret right"},{"startTime":511.98,"endTime":514.17,"body":"there. He washed it to this"},{"startTime":514.17,"endTime":518.28,"body":"point, you just got probably"},{"startTime":514.17,"endTime":518.28,"body":"like $1,000 nugget right there."},{"startTime":518.46,"endTime":520.83,"body":"Other things that people do"},{"startTime":518.46,"endTime":520.83,"body":"wrong is just leaning on their"},{"startTime":520.83,"endTime":523.74,"body":"toes, man, you probably see this"},{"startTime":520.83,"endTime":523.74,"body":"all the time is they'll get to"},{"startTime":523.77,"endTime":526.65,"body":"the point where they're leaning"},{"startTime":523.77,"endTime":526.65,"body":"forward on their toes, because"},{"startTime":526.65,"endTime":530.91,"body":"of the fact that they're either"},{"startTime":526.65,"endTime":530.91,"body":"looking down or not comfortable"},{"startTime":530.94,"endTime":533.37,"body":"with sitting back on their heels"},{"startTime":530.94,"endTime":533.37,"body":"because of the fact that they're"},{"startTime":533.37,"endTime":538.56,"body":"afraid to fall back. So barbell"},{"startTime":533.37,"endTime":538.56,"body":"squat, number four, moving on"},{"startTime":538.62,"endTime":539.25,"body":"number five."},{"startTime":543.53,"endTime":546.32,"body":"They're all pretty good."},{"startTime":543.53,"endTime":546.32,"body":"Alright, so we're gonna do the"},{"startTime":546.32,"endTime":550.58,"body":"split squat. So I'm going to"},{"startTime":546.32,"endTime":550.58,"body":"show you the barbell, you can do"},{"startTime":550.58,"endTime":552.98,"body":"the hip dumbbells, also"},{"startTime":550.58,"endTime":552.98,"body":"kettlebells, whatever you want"},{"startTime":552.98,"endTime":556.61,"body":"to use as a weight. But you want"},{"startTime":552.98,"endTime":556.61,"body":"to make sure that you're in the"},{"startTime":556.61,"endTime":561.32,"body":"right position first so right"},{"startTime":556.61,"endTime":561.32,"body":"positioning, make sure you have"},{"startTime":561.32,"endTime":565.82,"body":"the back foot up on a box. So"},{"startTime":561.32,"endTime":565.82,"body":"it's elevated. You're gonna have"},{"startTime":565.82,"endTime":569.3,"body":"your front foot forward, when"},{"startTime":565.82,"endTime":569.3,"body":"you need drop your back knee"},{"startTime":569.3,"endTime":572.3,"body":"towards the ground. You want"},{"startTime":569.3,"endTime":572.3,"body":"make sure your knees behind your"},{"startTime":572.3,"endTime":575.57,"body":"tub. So a lot of times people"},{"startTime":572.3,"endTime":575.57,"body":"will get set up like this"},{"startTime":575.57,"endTime":578.78,"body":"improperly and they're all like,"},{"startTime":575.57,"endTime":578.78,"body":"you know, leaning on their toe"},{"startTime":578.84,"endTime":582.26,"body":"and doing it wrong. So the good"},{"startTime":578.84,"endTime":582.26,"body":"thing about the barbell is it"},{"startTime":582.26,"endTime":584.84,"body":"keeps your back nice and"},{"startTime":582.26,"endTime":584.84,"body":"straight and tall. When you're"},{"startTime":584.84,"endTime":587.09,"body":"holding dumbbells, you have the"},{"startTime":584.84,"endTime":587.09,"body":"ability to kind of roll forward"},{"startTime":587.09,"endTime":592.19,"body":"a little bit more. So you put"},{"startTime":587.09,"endTime":592.19,"body":"your back foot up and you shake"},{"startTime":592.19,"endTime":597.95,"body":"it all around. Alright, so back"},{"startTime":592.19,"endTime":597.95,"body":"foots elevated it to things that"},{"startTime":598.07,"endTime":601.19,"body":"is put positioning of your back"},{"startTime":598.07,"endTime":601.19,"body":"foot You can have it flat like"},{"startTime":601.19,"endTime":604.31,"body":"that or up on your toes, it's"},{"startTime":601.19,"endTime":604.31,"body":"preference, whatever feels"},{"startTime":604.31,"endTime":608.33,"body":"better for you. You want to try"},{"startTime":604.31,"endTime":608.33,"body":"to unengaged your back leg as"},{"startTime":608.33,"endTime":613.67,"body":"much as possible. Okay? So,"},{"startTime":608.33,"endTime":613.67,"body":"great exercise, driving through"},{"startTime":613.67,"endTime":617.12,"body":"the heel, your front foot"},{"startTime":613.67,"endTime":617.12,"body":"driving through, boom, and you"},{"startTime":617.12,"endTime":620.3,"body":"get up to that top part and get"},{"startTime":617.12,"endTime":620.3,"body":"a really nice squeeze on that"},{"startTime":620.3,"endTime":625.94,"body":"glute. Alright, so barbell split"},{"startTime":620.3,"endTime":625.94,"body":"squats, or split squats in"},{"startTime":625.94,"endTime":632.57,"body":"general, aka, Bulgarian split"},{"startTime":625.94,"endTime":632.57,"body":"squats. By far, great exercise,"},{"startTime":632.63,"endTime":635.24,"body":"just crushing your glutes,"},{"startTime":632.63,"endTime":635.24,"body":"especially if you tie a couple"},{"startTime":635.24,"endTime":639.47,"body":"of these together, you'll feel"},{"startTime":635.24,"endTime":639.47,"body":"the next three days. So another"},{"startTime":639.47,"endTime":641.84,"body":"way I like to do is actually the"},{"startTime":639.47,"endTime":641.84,"body":"Smith machine as well, because"},{"startTime":641.84,"endTime":645.59,"body":"it's guided helps you from, you"},{"startTime":641.84,"endTime":645.59,"body":"know, falling over, you can"},{"startTime":645.59,"endTime":648.47,"body":"really add some weight on there"},{"startTime":645.59,"endTime":648.47,"body":"as well, because it keeps you in"},{"startTime":648.47,"endTime":651.77,"body":"that same lock position."},{"startTime":648.47,"endTime":651.77,"body":"Alright, we're gonna move on, we"},{"startTime":651.77,"endTime":656.99,"body":"got the next what, how many"},{"startTime":651.77,"endTime":656.99,"body":"exercises where we at 4, 5, 6,"},{"startTime":656.99,"endTime":660.89,"body":"7? Alright, so last two"},{"startTime":656.99,"endTime":660.89,"body":"exercises, rather than move over"},{"startTime":660.89,"endTime":665.57,"body":"here to the leg press. So two"},{"startTime":660.89,"endTime":665.57,"body":"great exercise on the leg press"},{"startTime":666.44,"endTime":671.96,"body":"is a high foot placement leg"},{"startTime":666.44,"endTime":671.96,"body":"press. So the normal positions"},{"startTime":671.96,"endTime":675.26,"body":"right here, shoulder width"},{"startTime":671.96,"endTime":675.26,"body":"apart, we'll make sure your same"},{"startTime":675.26,"endTime":679.64,"body":"thing. Knees are below below"},{"startTime":675.26,"endTime":679.64,"body":"your toes. So yeah, a lot of"},{"startTime":679.64,"endTime":682.52,"body":"times you'll have to pick this,"},{"startTime":679.64,"endTime":682.52,"body":"the leg press up, because you"},{"startTime":682.52,"endTime":685.49,"body":"can't get into that position. A"},{"startTime":682.52,"endTime":685.49,"body":"lot of times, well, at least I"},{"startTime":685.49,"endTime":690.23,"body":"can't some short. So what your"},{"startTime":685.49,"endTime":690.23,"body":"feet up high coming down, you're"},{"startTime":690.23,"endTime":694.25,"body":"not going to get a huge bend in"},{"startTime":690.23,"endTime":694.25,"body":"those knees. Because if you over"},{"startTime":694.25,"endTime":697.04,"body":"bend those knees, you're gonna"},{"startTime":694.25,"endTime":697.04,"body":"end up rolling your hips up,"},{"startTime":697.19,"endTime":700.19,"body":"because your hips are in a very"},{"startTime":697.19,"endTime":700.19,"body":"fixed position being on a lay"},{"startTime":700.19,"endTime":700.88,"body":"press."},{"startTime":703.36,"endTime":706.75,"body":"So going down about, I mean,"},{"startTime":703.36,"endTime":706.75,"body":"you're less than 90 degrees, so"},{"startTime":706.75,"endTime":712.33,"body":"not quite 90 degrees, maybe like"},{"startTime":706.75,"endTime":712.33,"body":"45 to 60 degrees. And then just"},{"startTime":712.33,"endTime":717.19,"body":"pushing up to your heels getting"},{"startTime":712.33,"endTime":717.19,"body":"those hamstrings and glutes"},{"startTime":717.34,"endTime":720.61,"body":"really engaged. Alright, and the"},{"startTime":717.34,"endTime":720.61,"body":"reason I didn't say anything"},{"startTime":720.82,"endTime":723.55,"body":"nice was because you can"},{"startTime":720.82,"endTime":723.55,"body":"literally slap on tons of"},{"startTime":723.55,"endTime":727.12,"body":"weight, and really put some"},{"startTime":723.55,"endTime":727.12,"body":"weight up against those muscles"},{"startTime":727.12,"endTime":729.25,"body":"making obviously putting the"},{"startTime":727.12,"endTime":729.25,"body":"more resistance you put against"},{"startTime":729.25,"endTime":735.43,"body":"the muscles, the faster and"},{"startTime":729.25,"endTime":735.43,"body":"harder it'll get. Number seven,"},{"startTime":735.46,"endTime":738.82,"body":"can you guess what it is? Since"},{"startTime":735.46,"endTime":738.82,"body":"I'm already in the position,"},{"startTime":739.06,"endTime":744.01,"body":"single legged Leg Press. So"},{"startTime":739.06,"endTime":744.01,"body":"great one, also one because of"},{"startTime":744.01,"endTime":747.58,"body":"the fact that, hey, you're"},{"startTime":744.01,"endTime":747.58,"body":"isolating one leg so the other"},{"startTime":747.58,"endTime":751.57,"body":"leg can't help. And two, you can"},{"startTime":747.58,"endTime":751.57,"body":"get a little bit deeper on this"},{"startTime":751.57,"endTime":756.7,"body":"motion because of the fact of"},{"startTime":751.57,"endTime":756.7,"body":"your hips aren't as locked, as"},{"startTime":756.7,"endTime":760.39,"body":"if you have both legs up on that"},{"startTime":756.7,"endTime":760.39,"body":"leg press. So I literally just"},{"startTime":760.63,"endTime":764.89,"body":"did thing with this one is"},{"startTime":760.63,"endTime":764.89,"body":"making sure your feet are"},{"startTime":764.89,"endTime":767.05,"body":"aligned with your hips. So you"},{"startTime":764.89,"endTime":767.05,"body":"don't want to have your leg over"},{"startTime":767.05,"endTime":770.41,"body":"here centered on the actual leg"},{"startTime":767.05,"endTime":770.41,"body":"press because of the fact this"},{"startTime":770.41,"endTime":774.31,"body":"is the machine, it's going to"},{"startTime":770.41,"endTime":774.31,"body":"equalize this weight anyways. So"},{"startTime":774.31,"endTime":777.61,"body":"it doesn't matter if your foots"},{"startTime":774.31,"endTime":777.61,"body":"in the middle or off, align with"},{"startTime":777.61,"endTime":781.66,"body":"your hip keeping your hip set."},{"startTime":777.61,"endTime":781.66,"body":"Okay. So make sure it's aligned"},{"startTime":781.66,"endTime":784.63,"body":"with your head. And the best way"},{"startTime":781.66,"endTime":784.63,"body":"to do this is I literally have"},{"startTime":784.63,"endTime":787.9,"body":"set up as if I'm getting ready"},{"startTime":784.63,"endTime":787.9,"body":"to do a leg press. And I just"},{"startTime":787.9,"endTime":792.67,"body":"drop a lay straight down on the"},{"startTime":787.9,"endTime":792.67,"body":"floor. All right, I have a"},{"startTime":792.67,"endTime":796.81,"body":"safety catcher here right in the"},{"startTime":792.67,"endTime":796.81,"body":"middle, on the leg press. So a"},{"startTime":796.81,"endTime":801.31,"body":"lot of times what I use is I use"},{"startTime":796.81,"endTime":801.31,"body":"that as my guide of how deep I'm"},{"startTime":801.31,"endTime":808.27,"body":"going to go. So I come now Oh,"},{"startTime":801.31,"endTime":808.27,"body":"tap that drive right back up. So"},{"startTime":808.45,"endTime":811.9,"body":"great exercise. Same thing is"},{"startTime":808.45,"endTime":811.9,"body":"because I mean, who's gonna"},{"startTime":811.9,"endTime":816.28,"body":"single leg like launch 300"},{"startTime":811.9,"endTime":816.28,"body":"pounds. You're not like this is"},{"startTime":816.31,"endTime":819.82,"body":"317 pounds right here. This is"},{"startTime":816.31,"endTime":819.82,"body":"not really I mean, I actually do"},{"startTime":819.82,"endTime":822.82,"body":"more than this. This is just me"},{"startTime":819.82,"endTime":822.82,"body":"showing you guys on the video."},{"startTime":822.94,"endTime":825.55,"body":"But I mean, look at the amount"},{"startTime":822.94,"endTime":825.55,"body":"of weight you can do with a"},{"startTime":825.55,"endTime":830.98,"body":"single leg to mean that's great"},{"startTime":825.55,"endTime":830.98,"body":"resistance to build some serious"},{"startTime":830.98,"endTime":836.02,"body":"muscle on those glutes. I mean,"},{"startTime":830.98,"endTime":836.02,"body":"can you deny it? No. He's what"},{"startTime":836.02,"endTime":838.6,"body":"make sure you're in the right"},{"startTime":836.02,"endTime":838.6,"body":"position. Alright, so those are"},{"startTime":838.6,"endTime":842.26,"body":"the seven exercises. I know."},{"startTime":838.6,"endTime":842.26,"body":"They're great. You can't wait to"},{"startTime":842.26,"endTime":847.57,"body":"run to the gym and try it right"},{"startTime":842.26,"endTime":847.57,"body":"now. It's good nuggets. So what"},{"startTime":847.57,"endTime":852.13,"body":"do you think is possibly holding"},{"startTime":847.57,"endTime":852.13,"body":"you back from getting the most"},{"startTime":852.13,"endTime":855.31,"body":"out of your exercises when"},{"startTime":852.13,"endTime":855.31,"body":"trying to hit your glute? I'm"},{"startTime":855.31,"endTime":857.62,"body":"waiting. Come on, go into"},{"startTime":855.31,"endTime":857.62,"body":"comment."},{"startTime":858.93,"endTime":866.28,"body":"So not being able to mentally"},{"startTime":858.93,"endTime":866.28,"body":"understand the muscle. Not like"},{"startTime":866.34,"endTime":869.79,"body":"in general like where did it"},{"startTime":866.34,"endTime":869.79,"body":"come from? You know, Adam and"},{"startTime":869.79,"endTime":873.72,"body":"Eve. I'm talking about"},{"startTime":869.79,"endTime":873.72,"body":"understanding it like feeling it"},{"startTime":874.41,"endTime":877.29,"body":"and understanding like okay,"},{"startTime":874.41,"endTime":877.29,"body":"this is my glute. How do I"},{"startTime":877.29,"endTime":880.98,"body":"squeeze it? How do I tense it?"},{"startTime":877.29,"endTime":880.98,"body":"How do I activate it? How does"},{"startTime":880.98,"endTime":884.73,"body":"my brain can't tell it the fire"},{"startTime":880.98,"endTime":884.73,"body":"yet. So sometimes you have to do"},{"startTime":884.73,"endTime":887.91,"body":"these. I know this was sad for"},{"startTime":884.73,"endTime":887.91,"body":"the as I put this at the"},{"startTime":887.91,"endTime":890.82,"body":"beginning, you might not have"},{"startTime":887.91,"endTime":890.82,"body":"watched it but there's two"},{"startTime":890.85,"endTime":894.84,"body":"factors. This is only one of"},{"startTime":890.85,"endTime":894.84,"body":"them. So don't turn it off yet."},{"startTime":894.84,"endTime":898.26,"body":"Once I show you this. You're"},{"startTime":894.84,"endTime":898.26,"body":"gonna be doing some of the girly"},{"startTime":898.26,"endTime":903.69,"body":"exercises that help you to"},{"startTime":898.26,"endTime":903.69,"body":"activate. Alright, these are all"},{"startTime":903.69,"endTime":907.23,"body":"those ones you see in all those"},{"startTime":903.69,"endTime":907.23,"body":"little bar classes and stuff. So"},{"startTime":907.26,"endTime":911.46,"body":"you know, kind of like leg lifts"},{"startTime":907.26,"endTime":911.46,"body":"like this is trying to get your"},{"startTime":911.46,"endTime":916.98,"body":"glute firing, so leg lifts. Good"},{"startTime":911.46,"endTime":916.98,"body":"fire hydrants out to the side,"},{"startTime":917.4,"endTime":919.65,"body":"I'll do these a lot of times"},{"startTime":917.4,"endTime":919.65,"body":"with some, at least to make it"},{"startTime":919.65,"endTime":924.12,"body":"look a little more manly exhaust"},{"startTime":919.65,"endTime":924.12,"body":"and on a band, and just kind of"},{"startTime":924.12,"endTime":930.75,"body":"walk in a stiff legged position,"},{"startTime":924.12,"endTime":930.75,"body":"just back and forth, trying to"},{"startTime":930.75,"endTime":937.2,"body":"get those glutes firing. So"},{"startTime":930.75,"endTime":937.2,"body":"small little side steps with"},{"startTime":937.2,"endTime":940.59,"body":"band resistance, you can also"},{"startTime":937.2,"endTime":940.59,"body":"use those circular bands that go"},{"startTime":940.59,"endTime":944.34,"body":"right around your knees. The"},{"startTime":940.59,"endTime":944.34,"body":"other one is the climb exercise."},{"startTime":944.73,"endTime":949.11,"body":"When you're down like this, on"},{"startTime":944.73,"endTime":949.11,"body":"all your elbow, put on your"},{"startTime":949.17,"endTime":952.53,"body":"other foot, but knees bent at a"},{"startTime":949.17,"endTime":952.53,"body":"90 degree angle, and you're just"},{"startTime":952.53,"endTime":956.76,"body":"gonna open and close. Same"},{"startTime":952.53,"endTime":956.76,"body":"thing, the band's right here,"},{"startTime":956.91,"endTime":959.25,"body":"you want to either right below"},{"startTime":956.91,"endTime":959.25,"body":"your knee or right above your"},{"startTime":959.25,"endTime":963.09,"body":"knee. And you're just gonna open"},{"startTime":959.25,"endTime":963.09,"body":"it up trying to activate the"},{"startTime":963.09,"endTime":970.17,"body":"outside your glute here, Major,"},{"startTime":963.09,"endTime":970.17,"body":"flip over do both sides. Also"},{"startTime":970.17,"endTime":974.49,"body":"those kick backs, you want to go"},{"startTime":970.17,"endTime":974.49,"body":"to the floor and do you do that,"},{"startTime":975.0,"endTime":979.65,"body":"do some bird dogs goal is just"},{"startTime":975.0,"endTime":979.65,"body":"to get that glute activated . So"},{"startTime":979.8,"endTime":983.85,"body":"trying to understand and get it"},{"startTime":979.8,"endTime":983.85,"body":"fired before you start working."},{"startTime":984.24,"endTime":986.16,"body":"So that way, it's like okay,"},{"startTime":984.24,"endTime":986.16,"body":"cool, this is what might be"},{"startTime":986.16,"endTime":989.58,"body":"working today. And then you go"},{"startTime":986.16,"endTime":989.58,"body":"into the gym and actually hit"},{"startTime":989.58,"endTime":995.22,"body":"it. Alright. So that is number"},{"startTime":989.58,"endTime":995.22,"body":"one is understanding what is"},{"startTime":995.22,"endTime":1001.04,"body":"actually being worked. Okay. So"},{"startTime":995.22,"endTime":1001.04,"body":"that is number one reason why"},{"startTime":1001.28,"endTime":1006.65,"body":"people don't get the most out of"},{"startTime":1001.28,"endTime":1006.65,"body":"their workouts. Number two, is"},{"startTime":1006.71,"endTime":1010.7,"body":"inflexibility. So there's two"},{"startTime":1006.71,"endTime":1010.7,"body":"things that can really hold you"},{"startTime":1010.7,"endTime":1013.61,"body":"back from getting your glutes"},{"startTime":1010.7,"endTime":1013.61,"body":"activated. Also, other than,"},{"startTime":1013.82,"endTime":1016.46,"body":"obviously, your central nervous"},{"startTime":1013.82,"endTime":1016.46,"body":"system understanding how to fire"},{"startTime":1016.46,"endTime":1023.45,"body":"it is flexibility. A couple key"},{"startTime":1016.46,"endTime":1023.45,"body":"stretches because hands on lose"},{"startTime":1023.72,"endTime":1027.62,"body":"his right leg over your left leg"},{"startTime":1023.72,"endTime":1027.62,"body":"reaching down towards the floor,"},{"startTime":1027.62,"endTime":1032.78,"body":"pinning this leg back to that"},{"startTime":1027.62,"endTime":1032.78,"body":"low position, a certain tension"},{"startTime":1033.65,"endTime":1037.73,"body":"and obviously, both legs. The"},{"startTime":1033.65,"endTime":1037.73,"body":"other one is your me laying up"},{"startTime":1037.73,"endTime":1042.26,"body":"on a wall or a post. And you"},{"startTime":1037.73,"endTime":1042.26,"body":"want to make sure your butt is"},{"startTime":1042.26,"endTime":1045.2,"body":"right up on that post. And"},{"startTime":1042.26,"endTime":1045.2,"body":"you're just going to go ahead"},{"startTime":1045.2,"endTime":1050.3,"body":"and take your leg and put it"},{"startTime":1045.2,"endTime":1050.3,"body":"straight up. Feeling it nice and"},{"startTime":1050.3,"endTime":1054.02,"body":"tight to the wall. leg is"},{"startTime":1050.3,"endTime":1054.02,"body":"straight up. And you can even"},{"startTime":1054.02,"endTime":1058.25,"body":"grab the post if you really"},{"startTime":1054.02,"endTime":1058.25,"body":"hitting that hamstring. The"},{"startTime":1058.25,"endTime":1061.25,"body":"other area that really can hold"},{"startTime":1058.25,"endTime":1061.25,"body":"you back is your hip flexor."},{"startTime":1061.37,"endTime":1064.04,"body":"This is what a lot of people"},{"startTime":1061.37,"endTime":1064.04,"body":"have tight hip flexors, because"},{"startTime":1064.04,"endTime":1067.19,"body":"they're sitting so long"},{"startTime":1064.04,"endTime":1067.19,"body":"throughout their day. This gets"},{"startTime":1067.19,"endTime":1073.73,"body":"locked up, this gets lazy. So"},{"startTime":1067.19,"endTime":1073.73,"body":"nice big stance, opening that"},{"startTime":1073.73,"endTime":1078.47,"body":"hip flexor up. Leaning forward"},{"startTime":1073.73,"endTime":1078.47,"body":"as much as you can push yourself"},{"startTime":1078.5,"endTime":1085.46,"body":"up one step further. You want to"},{"startTime":1078.5,"endTime":1085.46,"body":"reach that arm up and open that"},{"startTime":1085.46,"endTime":1090.71,"body":"all the way up. You can just"},{"startTime":1085.46,"endTime":1090.71,"body":"walk for that's one thing thing,"},{"startTime":1091.28,"endTime":1096.05,"body":"meaning stretch on that really"},{"startTime":1091.28,"endTime":1096.05,"body":"trying to stretch so that we get"},{"startTime":1096.05,"endTime":1102.53,"body":"the full range of motion yet"},{"startTime":1096.05,"endTime":1102.53,"body":"engage. so tight can finish the"},{"startTime":1102.53,"endTime":1106.64,"body":"otion to actually get the boot"},{"startTime":1102.53,"endTime":1106.64,"body":"engaged because this is too"},{"startTime":1106.64,"endTime":1110.84,"body":"ight to help them get to that"},{"startTime":1106.64,"endTime":1110.84,"body":"position. Whoa, that was like"},{"startTime":1110.87,"endTime":1117.62,"body":"101. All right. So one more key"},{"startTime":1110.87,"endTime":1117.62,"body":"thing. Yeah. Why is this for men"},{"startTime":1117.62,"endTime":1121.4,"body":"right? Yeah. You see all the"},{"startTime":1117.62,"endTime":1121.4,"body":"girls talking about glutes and"},{"startTime":1121.4,"endTime":1125.96,"body":"shape magazine. Alright, so I'm"},{"startTime":1121.4,"endTime":1125.96,"body":"gonna stop now. Alright, so if"},{"startTime":1125.96,"endTime":1128.27,"body":"ou guys liked this video, def"},{"startTime":1125.96,"endTime":1128.27,"body":"nitely show me some love. Do som"},{"startTime":1128.27,"endTime":1132.86,"body":"likes, pop some comments in the"},{"startTime":1128.27,"endTime":1132.86,"body":"e. What you want to hear nex"},{"startTime":1132.86,"endTime":1136.64,"body":". What do you like about thi"},{"startTime":1132.86,"endTime":1136.64,"body":"glute video? What blue ex"},{"startTime":1136.67,"endTime":1138.98,"body":"rcises that you like? All ri"},{"startTime":1136.67,"endTime":1138.98,"body":"ht."}]}