get glutes ebook

8/10/2019 Get Glutes eBook

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Great

GlutesRevealed

Glutes Demystified, Debunked,

and Re-ExaminedBy Bret Contreras, Kellie Davis, and Marianne Kane

www.getglutes.com


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Preface:By kellie davis

Our goal in this eBook is to helpyou differentiate fact from fictionwhen it comes to building greatglutes. As you train and improvethrough fitness, its often hard tostep back and ask, Why isnt thisworking?

You often blame yourself for nottrying hard enough, or for havingplain ol bad genetics. Sadly, as

women weve been conditioned tothink this, but Bret and I are hereto challenge the way you viewtrainingespecially training yourglutes.

Regardless if you are young or old,an avid athlete or weekend warrior,or have great or not-so-great glutesnaturally.

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This book will change yourperspective and help you realize thatyou can and will have a moreshapely, curvy, and strongerbackside now.

This eBook will teach you to stopdoing what the latest fads or gurustell you to do, and how to startactivating your glutes properly. Itwill also teach you what exercises

work and which ones arent veryeffective for glutes, as well asaddress your nutritional needs whenit comes to building strong, healthymuscle.


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Activation is

key to great

glutes.

As a determined woman, you areon a constant quest for a sexy, leanphysique. Glutes are likely at thetop of your list when it comes tobuilding the ultimate body. Theglutes are uniquely human in thatwe require this particular musclegroup for spinal support so we can

stand and walk upright.

So, in a practical sense, you wantbetter glutes for stronger posture,less back pain, and greater spinalsupport. But, deep down insideyou want a sexier backside so youlook great and feel confident ineven the smallest shorts andtightest jeans.

The information offered when it

comes to building glutes is enoughto make your head spin. Hundredsof gimmicks flood the market bythose eager to leech onto the cashthat fills your wallet. From DVDseries to butt-toning shoes: youname it, and its been done bygurus and marketers alike.

All right, so how do you knowwhat information to trust? Who

can you turn to for real answers?The only way to get the rightinformation is conductingextensive research into all of theseglute-training methodologies,dieting tricks, and gimmickingproducts that entice you each day.But, who has time for that?

You have a busy life. You care foryour family, work hard in your

career, and try to keep up withyour social life all while workingtoward greater health and a killerphysique. The last thing you wantto do at the end of the day is sitdown at your computer and try tofigure out fact from fiction when itcomes to building your best butt.

Its silly to think that building yourbooty could be so complicated.

After all, its just another musclegroup, right?

Not exactly.

The glutes are not only unique tohumans, but they are also unique inhow they activate. Its not automaticand your training may be ineffectivewhen it comes to using thesepowerful muscles to their fullestpotential.

Worse yet, being inactive causesyour glutes to go to sleep. No, notlike when you sit too long and yourlimbs go numb. They just stopworking all together. They give upand decide to retire early.

Its up to you to bring them out ofretirement and get them activeagain. You can and will have buildyour best butt by sculpting strong,powerful glute muscles.

All you need to do is understandwhat works and what doesnt.

Rather than losing another nightssleep over this dilemma, wevedecided to take the top 52 myths

about glutes and pack them into athese pages for you.

As two of The Glute Guys mostsuccessful clients, Marianne and Ican assure you that Bret doesnt cutcorners when it comes to research.He devotes his life to finding anddeveloping the best exercises forgreater strength and development oflean muscle mass.

It just so happens that his favoritemuscle group is the glutes, so a greatdeal of his research is solely devotedto finding and testing exercises thatrelate to gluteal strength andgrowth. Ive been using his methodsfor over a year now and can attest tothe fact that nothing works better.

The first step to finding the bestexercises and methods for strong

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glutes starts with whatsalready out there. Withyears of exhaustive researchbehind him, Bret was ableto come up with the 52greatest myths known toglutes.


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Build your

best body at

any age.

Disclaimer

Please take note that the information in

this eBook, unless noted specifically,

has notbeen verified or approved by

FDA. This eBook is intended foreducational purposes and does not

claim to offer medical advice.

Please seek a trained medical

professional when appropriate. We can

not and do not offer any guarantees and

you use any such information at your

sole discretion. We encourage you to

read our material then combine it with

knowledge you already know and seek

the help of a trained professional before

making any final decisions.

As always the choice of what you do

with your health and body rests with

you.

We do wish you the best of health.

All rights reserved.

Copyright 2011 by GetGlutes.com

No part of this book may be

reproduced or transmitted in any

form or by any means, electronic or

mechanical, including photocopying,

recording, or by any informationstorage and retrieval system, without

written permission from the

publisher.


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Training Myths

The glutes get shaped sufficiently through cardio

Cardio does not activate the glutes sufficiently for meaningful muscle growth. The very

genetically luck girl might be able to get away with just doing cardio for amazing glute

development, but 99% of us average folks need to do shaping exercises.

A 2007 study at the Madonna Rehabilitation Hospital found the following results in terms of

glute muscle activation from typical cardio activities:

Cardio Method Gluteus Maximus ActivationTreadmill (jogging) 48.9%Elliptical 32.6%Treadmill (walking) 24.3%StairMaster 24.0%Recumbent Bike 6.0%

These levels of activity are not sufficient for glute hypertrophy.


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Traditional bodyweight

circuits can shape the glutes

sufficiently

Bodyweight circuits can be good for

beginners as bodyweight provides a

huge stimulus for muscular

adaptation in novices. However, as

individuals gain fitness, they need

to progressively overload the glutes

in order to stimulate further gains.

As you progress, add in more

challenging exercises that include

the use of weight to stimulate

muscle growth.

Squats are the best glute

exercise

This may be the biggest myth of all

in regards to the glutes. A

bodyweight squat is amazing for

the quads activating around 70%

of MVC. But a bodyweight squat

only activates around 10% of MVC

for the glutes.

Adding in a ton of resistence still

only stimulates the glutes to

around 30-40% MVC.

Youre glutes need more than just

squats.

Glute/ham raises work the

glutes very well

Put glute in the name of an

exercise and it has to work the

glutes well, right? Wrong! All the

glutes have to do in a glute/ham

raise is keep the torso upright. This

is not a very challenging task. The

glute ham raise works on knee

flexion, with some hip extension,

which is carried out mostly by the

hamstrings. Hamstring activation

reaches around 65% of MVC, but

glute activation is just around 5%.

Your glutes do much more when

just walking than when doing aglute ham raise!


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Pull throughs are the best glute exercise

While cable pull throughs are an amazing glute exercise, they possess

one inherent flaw: instability as the loads get heavier. Due to

phenomenon, maximal loading cannot be used and the glutes fail to

receive an optimal stimulus. They are still an amazing glute exercise but

theyre not the best.

Rocker shoes help tone the glutes

In 2010 the American Council on Exercise actually looked at three types

or rocker shoes MBT, Skechers, and Easytone, and compared them to

regular running shoes during walking at 3.0 mph, 3.5 mph, and 3.5 mph

at a 5% incline. In every circumstance glute activation fell between 20

and 30% of MVC for the gluteus maximus and there were no significant

differences. If you want great glutes you need to do more than buy a pair

of silly shoes!

Standing exercises activate the glutes the best

A study by the American Council on Exercise (ACE) conducted in 2006

showed that a simple bodyweight quadruped hip extension activated

more gluteus maximus and medius muscle than a max squat. This

exercise is performed by getting on the ground on all fours and extending

one bent leg rearward. It also outperformed the lunge, step up, and

single leg squat exercise.

Everyones glutes will respond the same to exercise

Genetics is very important when it comes to glute shape and training

adaptations. One client of mine completely transformed her glutes in 6

workouts spanning over 2 weeks, while anothers only changed subtly

over a one-year period while training three days per week. However,

everyones glutes can and will look better through sound training.

Walking will help shape the backside

Many women like to race-walk or just walk fast in order to get their buns in gear. Whilelevels will reach around 20-25% of MVC for this task, its just not sufficient for gluteshaping. Theres nothing wrong with walking, but dont expect to wake up one day andpossess amazing glutes from walking around all day long.


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Deadlifts are the best glute

exercise

The deadlift might be the king of

all exercises and may be one of

the best glute exercises in

existence, but EMG shows that it

fails to provide maximal

activation for the gluteus

maximus. If you could only do

one exercise for the rest of your

life, then deadlifts would be

golden. But luckily we dont have

to choose just one and can target

our gluteus maximus with

specialized exercises if we so

desire.

The glutes have one role: to

extend the hip

The gluteus maximus functions

as a hip extensor, a hip abductor,

and a hip external rotator. This

means that it moves the thigh

rearward or raises the trunk,

moves the thigh laterally, androtates the trunk or leg

depending on whether the task is

open or closed chain. The gluteus

maximus stabilizes the SI Joint

through its attachment at the

sacrotuberous ligament and can

initiate knee extension via its

attachments through the IT

Band.

The gluteus maximus tenses the

thoracolumbar fascia, which aids in

limb rotation during gait while

stabilizing the torso, and provide

shear protection during spinal

flexion-extension tasks. Finally the

gluteus maximus initiates foot

rocker action during gait. The

gluteus medius and minimus havemultiple roles as well. Beck et al.

(2000) found that the gluteus

minimis acts as a flexor and an

abductor as well as an internal or

external rotator depending on the

active portion of the muscle and

the position of the femur relative to

the hip.

In short, your glutes have a big job.

How else would you be capable of

standing upright?


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The glutes should only be trained once per week for maximum

shaping

The gluteus maximus is an incredible muscle, which is capable of

outrageous performances if given a chance. It can and should be trained

heavily on multiple days of the week. For optimal results, I believe that

training the muscle four times per week is required.

The glutes have to work hard during movement

Research shows that the glutes are not highly active in daily tasks such as

during walking, stair stepping, or getting up from a chair. It is thought

that this phenomenon is due to an evolutionary mechanism that spared

metabolic cost by failing to engage the large gluteus maximus muscle and

instead relying on the more elastic and metabolically efficient hamstring

musculature for hip extension.

Only heavy strength training needs to be performed for

optimal glute shaping

There are plenty of type I gluteus maximus fibers. For this reason, cardio

and lighter loads may be of benefit for glute shaping. Though heavy work

should activate all the fibers, research suggests that higher reps and

higher volumes in typical bodybuilding routines can lead to higher

increases in type I muscle fiber hypertrophy.

Furthermore, it has been shown that women often have larger type I

fibers than type II fibers. For this reason, its important to in

lude some cardio and lower load/higher rep training in order to ensure

maximum glute shaping.

Back extensions work the back and not the glutes

This is a very common misconception. Because of the name back extensions people think thatthe exercise is supposed to work the erector spinae dynamically so they end up flexing andextending their spines when they perform the lift. However, it is possible to perform the movementsolely at the hips, so the erectors function as stabilizers and the hip extensors produce the

movement. For this reason the back extension, done properly, is an amazing glute exercise.


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For great glutes its only

necessary to get really good

at one or two exercises

The glutes have multiple

subdivisions and functions, and

its therefore necessary to

perform a variety of glute

exercises in order to maximize

activation and muscular shape

throughout the entire gluteus

maximus. Varying types of hip

extension exercises, such as knee

dominant hip extension exercises,

hip dominant hip extension

exercises, bent leg hip extension

exercises, as well as abduction

and external rotation exercises,

should be blended together in

order to maximize glute shape.

Simple bodyweight exercises

are no longer important for

glute shaping once you get

strong

The glutes seem to want to shut

down. Quit using them and youll

lose them. When load gets very

heavy, quite often individuals

compensate by substituting other

muscles to do the job that the

glutes are supposed to do. By

performing simple low load

exercises that engage the glutes,

youll keep them firing which will

blend its way into heavy and

explosive training to ensure that

they activate easily.

The direction of the resistance

doesnt have anything to do

with how well the glutes get

worked

From a standing position, loads

produce axial forces on the human

body. Studies indicate that axial

loading fails to maximally target

the gluteus maximus. When lying

on the back, loads produce

anteroposterior forces on the

human body. These horizontal

loads have been shown to

maximize gluteus maximus

activation and are critical for the

development of great glutes.


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Bodybuilding training is best for the glute development

Bodybuilders are the masters of hypertrophy, but they dont typically

train the glutes frequently enough and dont typically perform the best

glute exercises for maximum development. Their leg workouts usually

consist of squats, leg presses, hack squats, leg extensions, straight leg

deadlifts, and types of leg curls. These exercises hammer the quads

and hamstrings but leave room on the table for the glutes.

Powerlifting training is best for glute development

Powerlifters are the masters of strength, but they dont always train in

high enough rep ranges in order to maximize glute development. Some

powerlifters train the glutes optimally but many fail to perform the best

assistance exercises for their glutes and rely on mostly squats and

deadlifts with the occasional glute ham raise or good morning. This

leaves some room on the table for optimal glute development.

Athletic training is best for the glute development

Athletes often perform the best exercises for glute development, but they

usually aim for low rep ranges or explosive tempos, which fail to take

advantage of the pump a mechanism that has proven itself quite

useful for hypertrophy purposes.

The best style of training for the glutes borrows from each of

these fields bodybuilding, powerlifting, and athletic training

in order to maximize the stimuli on the glutes.

Specialized-glute training isnt necessary; they get worked fine

from quad and ham training

Women usually dont do well developing glutes by pureley performing squats anddeadlifts. This can cause quads and hamstrings to overpower glutes aesthetically, whichresults is loss of that desired curvy, feminine shape. For this reason, specialized glutetraining is a must!

The adductor machine hits the glutes well

The adductor machine works the inner thighs, not the gluteusmaximus. Even the lower glute fibers do not get worked during thisexercise.


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Infomercial products work

the glutes well

Most infomercial products work

far better on t.v. than they do in

reality. There are certain

infomercial products that are not

effective glute shapers because

they fail in either using sufficient

range of motion or resistance.Some of them involve abduction

and adduction motions, which

dont involve much glute activity.

Machines dont help build

glutes

As you recall, the glutes are

highly active in all three planes

so they benefit from free weight

movement. But, ff all you ever

performed were lever machine

squats, hammer strength

deadlifts and lunges, the four-way hip extension machine or

butt blaster, seated abductor

machine, bodymasters low back

machine, and exercises like the

pendulum quadruped hip

extension and reverse hyper,

your glutes would look just fine!

Things dont have to be black or

white; theres a lot of gray area instrength & conditioning.

Unilateral exercises are better

than bilateral exercises for

glute development

Unilateral exercises are amazing

for glute development, but bilateral

have a slight edge due to increased

stability. It is true that single-leg

work, such as lunges, can induce

much glute soreness.

However, activation levels on

bilateral exercises such as barbell

glute bridges and hip thrusts far

exceed levels seen in the lunge.


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Kettlebells are the best glute building tool

There are plenty of great kettlebell exercises for the glutes, including

swings, cleans, snatches, push press, goblet squats, walking lunges, and

Turkish get ups. And although these are indeed great glute exercises,

theyre not the best glute exercises in existence. The best glute exercises

keep the knee bent so they glutes have to do more work, and theyre

maximally stable to allow use with the heaviest load.

Core and abdominal strength is not related to glute

development

Core stability is very important for glute development. Many exercises

require a very stiff core in order to transfer kinetic energy from the

upper body to the lower body and vice versa. If theres a weak link in the

chain in the core region, then the stimulus to the glutes will be

diminished until the link is strengthened and brought up to speed.

For maximum results I need to be doing heavy strength

training, stretching, cardio, high-intensity interval training,

plyos, yoga, pilates, and zumba.

Many women believe in the shotgun approach and fail to realize that

signaling from various forms of exercise can interfere with each other

and yield suboptimal results. Many are superstitious and have serious

misconceptions. For example,the thought that plyos get their legs

shredded. What this fails to address is that plyometrics is a form of

exercise aimed at increasing the elastic strength of the tendons and other

connective tissues surrounding the muscles.

There arent any secret fat burning properties to plyometrics, and you

dont have to train for 4 hours a day to see excellent results. All you need

to do is some general strength training and a little bit of cardio for

fantastic results.

Unstable training is the best glute-building tool

Unstable training may work well for some muscle groups, but that doesnt hold true forglutes. Glute activation is much lower during unstable training because your glutes are likea canon trying to fire out of a canoe. Not much force can be created due to the instability.The glutes prefer a nice, stable environment if theyre going to fire maximally.


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If I walk on an incline

treadmill or do the

stairstepper Ill strip fat off

my glutes

The myth of spot-reduction has

been around for ages, and despite

the fact that its been debunked, it

still prevails. Working your buns

will not cause localized fatstorages at the glutes to melt

away. Instead, fat from the entire

body will be used for energy

production.


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Physiological Myths

The glutes are a fast-twitch muscle group

A study by Sirca and Susec-Michieli in 1980 involving 21 glutei maximi showed that although

there was considerable variability from one person to the next, the number of slow twitch

fibers always exceeded the number of fast twitch fibers. On average, the gluteus maximus

contained 68% slow twitch fibers and only 32% fast twitch fibers.

However, these results differ slightly from a study by Johnson et al. in 1973 where 36 autopsy

samples showed that on average the gluteus maximus contained 52% slow twitch fibers and48% fast twitch fibers.


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Hip pain has nothing to do with the glutes

The gluteus maximus controls the way the head of the femur tracks

inside the acetabulum (hip socket). If the gluteus maximus is weak, the

femur will jam forward in the socket and create anterior hip pain. If the

gluteus maximus is strong, it will exert a rearward pull on the femur and

prevent insults to the anterior hip from occurring.

The glutes arent as important as the hamstrings or quads in

sprinting and jumping

Though you may feel the quads working the most when you jump and

the hamstrings working the most when you sprint assuming you run

for long enough distances the glutes are critical for explosive tasks as

they are very large muscles that can contribute considerably to

propulsion. More important, the glutes keep the quads and hamstrings

healthy by bearing a large brunt of the load during movement, which

prolongs productive training and prevents injury.

The glutes function just fine after typical injuries

Following lower body injury, the glutes will be inhibited. Different

receptors pick up signals and inform the glutes to chill out. This serves as

a protective mechanism and prevents the glutes from maximally firing

which could reinjure the afflicted area. As you rehabilitate the injury,

special care needs to be taken to rejuvenate glute activation so power and

strength levels can return to normal.

Knee pain has nothing to do with the glutes

If you watch people squat, climb, or jump, often youll see their knees cave in. This iscalled, valgus collapse and is associated with weak upper glutes. In order to keep theknees out, you need strong upper glutei maximi, strong glutei medii, and strong hipexternal rotators. This will prevent knee injury and allow for pain-free lifting.

What the knee does during exercise has nothing to do with the

glutes

When the knees stay bent, the hamstrings are placed in active

insufficiency, which means that theyre shortened and cannot contract

with maximal force. Since the hamstrings cant produce sufficient force,

more work is placed upon the glutes to get the job done. This is why bent

legged hip extension exercises such as bridge patterns work so well in

hammering the glutes.


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All regions of the glutes fire

uniformly

A study by McAndrew et al. in

2006 eloquently showed that the

gluteus maximus consists of cranial

(upper), middle, and caudal

(lower) sections and that each of

these sections fire differently. My

EMG experiments show the same.

Research by OSullivan et al.

(2010) and ODwyer et al. (2011)

showed that the gluteus medius

contained posterior, middle, and

anterior subdivisions, which

function differently than one

another.

The glutes are easily activated

and everyones work just fine

A nationwide epidemic known as

gluteal amnesia has ensued, and

people just arent activating their

glutes sufficiently. You can palpate

peoples glutes when they squat,

lunge, and bridge, and quite often

youll find a flimsy little musclethat barely activates.

Furthermore, research has shown

that ankle sprains, stubbed toes,

and low back pain impair glute

function and prevent maximum

stimulation. People need to restore

glute function by learning how to

sufficiently activate their glutes and

form an intense mind-muscle

connection while they exercise,

thereby ensuring that their glutes

contribute heavily toward the

movement pattern.

Many individuals use their

synergists to produce movement

and rely mostly on their quads

when they squat or lunge and their

hamstrings or spinal erectors when

they deadlift. Proper form and

progression is critical for optimal

glute development.


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Flexibility has nothing to do with how well the glutes work

If hip mobility is impaired, then the glutes will not be able to do their

thing. When the hips are tight the spine ends up performing the intended

movement. For example, lets say someones hamstrings are tight and

they cant bend over at the hips (aka hip flexion). In this situation, the

spine will round in order to get the person to where they need to be. If

the hips cant rotate, the spine will just rotate in order to make up thedifference. If the hip flexors are tight and the hips cant extend rearward,

then the lumbar spine will just hyperextend to get you from point A to

point B. This creates extra burden on the low back which creates pain

and further inhibits the glutes, which are already mechanically inhibited

and inhibited by reciprocal inhibition; a fancy term for the shutting down

of opposing or antagonist muscles due to a neurological

phenomenon. Great glutes require sufficient hip mobility.

Age, pregnancy, and desk jobs make it impossible to have nice

glutes

None of these things are relative to having or not having great glutes.

You can get in shape at any age, with any job, after having any number of

children. The golden rules with glutes is if you use them youll keep

them, but if you quit using them youll not only lose them but

youll cause them to forget how to fire properly.

Pregnant women can continue to do various glute exercises literally up

until the day of their pregnancy. Sure some exercises need to be avoided,

but plenty of effective glute exercises can be performed safely during

pregnancy. Those with desk jobs can always find time to train the glutes.

Great glutes are a product of consistency, and you dont need to train for

an hour every day in order to see good results. You could train hard for

twenty minutes five days per week and see excellent results with your

booty.

Getting stronger isnt that important for nice glutes

Strength is an absolutely critical component to glute shaping. If you dont have a nice set ofglutes and you dont have good genetics in terms of glute shape, then your only hope inever getting a round, sexy booty is to get way stronger at a variety of effective gluteexercises.


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My glutes just wont grow

You may indeed have sluggish

glutes, but everyones glutes can

and will grow if you train

properly. This means ensuring

proper levels of mobility, stability,

and motor control. It means

starting off at a reasonable levelof difficulty and gradually

progressing. And it means using

correct biomechanics on every

exercise.

My backside will get much

bigger from lifting

weights

This is a common fear in women.

They look in the mirror and see

this big old butt staring back at

them. The problem is that their

butts are wide due to fataccumulation. Strip this fat down

and theres not much muscle or

shape to speak of. The process of

getting more fit, stronger, and

more athletic ensures that youre

transforming your glutes because

while you strip off the fat youre

building sexy shape to take its

place. The result is a sexy, curvy

backside that is perky, round,

and 3-dimensional rather than

flat, wide, saggy, and 2-

dimensional.

Back pain has nothing to do

with the glutes

Many people use their back to lift

objects. You watch them pick

something up off the ground and

they round their backs and then

extend them in order to complete

the task. If you look closely at their

glutes while they do this youll

notice that they barely contract.

This often leads to back pain, and

then back pain inhibits the glutes,

which creates a vicious cycle.

Proper hip hinge technique is

critical in eliminating back pain

and shaping the backside to

perfection.


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If I workout like (insert favorite celebrity) my glutes will look

just like hers

Many female celebrities were born with great booties and dont have to

work very hard to maintain them. These lucky women often have great

natural shape and therefore dont have to build their glutes as theyre

already there. All they need to do is diet down and do some cardio and

light activity and their glutes look amazing. For the rest of usgenetically-average folks we need to build our glutes and work very

hard to maintain them through heavy strength training.

Just doing the right exercises will lead to great glutes

Its not about just going through the motions and just doing the

exercises. Its about getting much stronger while using perfect form

through a full range of motion. Each exercises has its own little rules and

strategies for maximizing glute involvement, and to develop your best

booty possible you need to learn those techiniques in order to optimally

activate the glutes during exercise.

Glute strength is symmetrical from one side to the other

Usually individuals have one glute that is stronger than the other. Asymmetric glutestrength is very common and should be ironed-out as soon as training commences. If leftunchecked it could result in injury over time.


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If I just lose a bunch of fat my glutes will look fine

Many women look in the mirror and envision what their body would look

like if they lost all of their fat. Surely theyd look great! The problem is,

weight loss doesnt work this way. The body usually loses around an

equal amount of fat and muscle for weight loss. This results in lost

muscular shape, which leaves behind a skinny-fat person who doesnt

look that much better than she did before the weight loss. The truth is

that we need to do everything in our power to hold onto our muscular

shape when dieting down, which involves intense training.

Starvation will make my glutes look better

Starving yourself will drastically elevate cortisol levels, which will cause even more protein

breakdown to occur. This leads to a flat booty, which is not what you want. Ive seen many

women go down this path and theyre never happy with the way their bodies look. You

need to gradually diet down while increasing strength so you keep the muscle and lose the

fat.


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Great

GlutesRevealed

www.getglutes.com

Kellie

Davis is a

sport

nutritionand fitness

writer,

personal

trainer,

and a

Magna

Cum

Laude

graduate from Florida Gulf Coast University.

She is a partner in Getglutes and owner ofMotherFitness.com.

Bret Contreras graduated Summa Cum Laude

with a Masters from Arizona State University.

He holds certifications with CSCS and NSCA,

and is currently working toward his PhD at

Auckland University of Technology in New

Zealand.

He is a partner in GetGlutes and owner of

BretContreras.com.

Marianne Kane is a cardiac nurse, and a

personal trainer with certificates in Extreme

Kettlebell Training and Olympic Weight-

Lifting.

She is a partner in GetGlutes and owner of

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