glute bridges

Training

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! 

Training

Band Zercher Good Mornings

We’re back with another at home exercise this week. These Band Zercher Good Mornings are easy to do at home with minimal equipment (all you need is a band). Not only does the “zercher” part strengthen your core, but this movement also promotes lower back health and strength, glute and hamstring development, and upper back strength. Check it out!

Training

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.

Training

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.
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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!

Training

Move Monday - Glute Bridges on a Box

Who doesn't want to work their booty? Today's move is one that works your glutes and your hamstrings to lift and tighten. This move is done up on a box but can be done on any platform around your house like a stair, ottoman or small stool. If you do have an exercise band at home, putting it around your knees gives you that little extra oomph to tone and tighten even more.

Things to Remember

  • Move your glutes as close to the box as possible
  • Keep your lower back flat and straight
  • Keep your glutes and hamstrings tight and engaged
  • Keep your core pulled in and tight
  • Keep your knees pushed out and straight so they aren't falling in towards eachother