Unlock Your Glutes by Brian Klepacki is a comprehensive workout blueprint designed to target all the 3 main muscles making up the glutes: the Maximus, Medius and the Minimus.
The exercises are basically isolation moves that force the glutes to move in all planes, vertical, horizontal and rotational.
This is very different than the traditional exercises normally associated with glutes, like squats, dead-lifts and lounges, as these only partially challenge the glutes on a vertical plane, leaving out most other movements like twisting and rotating.
The program was created in order to address a problem allegedly afflicting experienced athletes and newbies alike. Often times, people with strong squats and dead-lifts lament poor glutes power or development despite all their hard workouts.
Glutes, of course, are essential for real life athletic performance, just think of sprinters. They enable us to move our legs in all 3 planes of motions, in a way mirroring the function of deltoids for our arms and in synergy with the hip flexors, or psoas.
However, a sedentary lifestyle stifles this large muscle group and can lead to poor neural adaptation with a sub-par mind-muscle connection that hinders proper muscle engagement when needed, hence the difficulty of training glutes properly.
The “Unlock Your Glutes” program was designed to re-activate this slacking aspect of muscle activation with specific isolation exercises, unlike any squat or lounges you may have been doing.
Below you’ll find out more about how this program works and what it can do for you.
Who Is This Plan For?
Unlock Your Glutes is for everyone, men and women, young and old, beginners or advanced.
It is an ideal blueprint for sedentary people or gym warriors alike or anyone dissatisfied with their booty strength and look.
Whoever thinks he/she suffers from so called “dead butt syndrome” or sub-par glute performance, may find this program beneficial.
The program can be used as a stand alone blueprint or together with any current regimen you may be following, as the workouts do not take much of your time and commitments.
In addition, the moves can be done with weights or simply with your own bodyweight, which leaves the options open for both gym warriors and do-it-at-home trainees.
How Does It Work?
On inspection, Unlock Your Glutes is a professional program that teaches you everything there is about butts and how to train them the sprinter’s way.
The instructions contain in depth information on glutes anatomy and how they work, what bio-mechanics engage them, illustrating moves actually very different from regular squats and dead-lifts.
The manual goes on describing how to force muscle activation on your glutes and re-establish the long lost mind-muscle connection, a negative side effect of sedentary life style, with appropriate techniques.
The information takes on a wider scope, describing the carry over effects of strong glutes on lower back, with resulting benefits like the elimination of pain in your back, legs, knees, improved posture, stronger lifts in traditional squats, better athletic performance and so on.
The workouts are meant not just for sprinters of professional athletes, but also for regular people who can then benefit across the whole range of improvements along their daily lives.
While the blueprint is meant to be first of all a functional regimen, the aesthetics are also taken in consideration, with information of how to burn fat and shape your glutes in proportion with your legs with suitable exercises and cardio.
The manual provides also scientific references to support its claims and exercise strategy and finishes off with the workout charts and specs information on sets, repetition range, time under tension, cadence, static holds (isometrics), all complemented with pictures.
These workout charts go hand in hand with the video library provided for a better understanding of the movements.
The Unlock Your Glutes Exercises
The glute movements are basically isolation drills the likes of which is uncharted territory for most people.
These have nothing to do with alternative but ineffective “celebrity workouts for butts”, instead they are built with sound bio-mechanics and anatomy understanding.
In fact, Brian Klepacki holds a Masters Degree in Exercise Science and knows what works and what does not. The exercises are gluteus specific, targeting all the 3 gluteus muscles in vertical, horizontal and rotational plains.
There are 36 such movements like bodyweight hip thrusts, which this study has shown as being superior to squats for glutes hypertrophy and strength, while protecting spine and knees from strain and pain typical of squats.
All the exercises follow a “GM3” Method, a pyramid-like structure in 3 different phases:
- Wake Up Prime and Activate – This phase focus is on waking up and preparing the sleeping glutes for the next phases.
- Release Inhibiting Muscles – This phase is concerned with relaxing the antagonistic muscles in order to allow for a proper contraction of the glutes.
- Exercise To Build Strength – The glutes specific workouts, not unlike those used by sprinters or fitness models who split their butt workouts from those for legs.
All the exercises follow a set of 6 different techniques to target the glutes with the widest possible range of stimuli:
Restorative Lenghtening: that is relaxing the antagonistic muscle to elicit full contraction. In the case of the glutes, that would be the psoas.
Neuro-Muscular Activation: the good old idea of mind-muscle connection so popular in bodybuilding here takes on a life of its own, as the sedentary glutes completely lack any responsiveness to impulse and need to be kicked back into life, so to speak.
Spine Protecting Movements: the exercises are nothing like squates and lounges, thus being spine-friendly and preventing injury and pain down the line.
The EMG Muscle Recruitment: that is glute exercises selected exclusively based on proven electrical stimulus such as in studies like the Electromyographic comparison of conventional machine strength training versus bodyweight (read here).
Iso-Holds: aside from isotonic exercises with concentric and eccentric portions, Brian Klepacki also outlines some useful isometric hold exercises for glutes, a tried and tested method for improving strength also used by elite gymnasts, among the others.
Time Under Tension: variations in the execution of the eccentric and concentric parts of the isotonic exercises to stimulate the glutes with different tempos, thus eliciting a better all round development.
About Author Brian Klepacki
Brian Klepacki is a Certified Strength and Conditioning Specialist with 16 years experience in training and coaching, a C.I.S.S.N. – Certified Sports Nutritionist and a Certified FMS Level 2 Functional Movement Systems .
He is the owner and Head Coach of Optimax Performance Training from St. Petersburg Florida, as well as Resident Strength Coach for Critical Bench.
Optimax was created in order to give a fully customized coaching to people who want to achieve their full potential.
Brian Klepacki holds a Bachelor’s Degree in Kinesiology and Exercise Science from Barry University plus a Master’s degree in Exercise Science from Florida Atlantic University.
He has accounts everywhere online on YouTube, LinkedIn, FaceBook and Instagram. The bottom line is that Brian Klepacki is super-qualified in the business of telling people how to train and workout for best results.
What’s Inside Unlock Your Glutes?
This is an electronic program, readily available on the official website upon purchase through an instant download, no deliveries to wait for. There are two main components and two bonuses as described below:
- Unlock Your Glutes Manual – The foundation of the program, this is PDF manual containing all the theory plus the workout charts with breakdowns and pictures of all exercises.
- Unlock Your Glutes Coaching Videos – This is a collection of 36 HD videos well shot in Brian’s fitness facility in Florida, one video for each of the 36 exercises described in the manual fro a better memorization of the moves. People adverse to learning through reading would find this video component of the program particularly useful.
Strong Leg Workouts – This is a complementary leg workout to be used stand alone or in conjunction with the main glutes program. The exercises are designed so as to NOT overlap with the glutes workouts and can be performed with a gym or a bodyweight-only blueprint.
14-Day Rapid Fat Loss Plan – As the name implies, this is a short term solution for quick, but still safe, fat loss. It is not a long term dietary plan and should be switched over to something more sustainable later on. However, it still gives useful information on nutrients and meals to kick-start the fat loss process and get the first tangible results.
Unlock Your Glutes by Brian Klepacki is a professional, well designed program that can be used stand alone or with your current regimen.
The workouts in it are designed to address the flaws of traditional squats, dead lifts and lounges for glutes development, targeting its 3 main muscles from all possible angles and with different kinds of resistance and tempo, using only specific glutes isolation exercises.
These exercises were scientifically hand-picked from those offering the greatest EMG muscle recruitment and structured in a progressive way from priming, through re-establishing mind-muscle connection, to the core workouts.
The program is suitable for anyone, from office workers to seasoned gym rats with dead or sub par butts who find it difficult to stimulate them and want to kick them back to life.
Given the high quality videos that come with the program, the professional qualifications and experience of the author and the low asking price, “Unlock Your Glutes” offers a lot of bang for the buck and is a worthy investment for those who are interested.
Deborah loves keeping fit and staying so for life. She’s been training for the last 12 years and has a simple goal: making it as simple as possible for women to find out about the best training and dieting methods for their goals.