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Glute Explosion Technique
First do 3 to 4 sets of lunges. I prefer walking lunges with heavy weights so cannot do any more than 10 reps. I make sure I feel my glutes stretch and go very low by taking wide steps and touching my knee to the floor. For each set I will rest for approximately 45 seconds, then start the next set. Usually I can barely finish my tenth rep for each set.
After your 4th set, immediately perform one of the following glute stretches listed below. You must hold the stretch for at least 20 to 30 seconds for each side. Trust me, if you do them right, 20-to 30 seconds can seem like a very long time. But it will be worth it. Now do another 2 sets and stretch again after that. You will have completed a total of 6 sets and 2 stretching exercises.
If done correctly and with maximum intensity, your glutes should be gorged with blood, and you should be experiencing a pump like no other.