Stability Ball: "Buns of
exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
Tips: If you have an imbalance of quad to hamstring
strength (and most people do), then the Buns of Steel Matrix is for you!
This is a great workout for speed sports and anyone that wants to tighten up
their backsides i.e. the booty!
Foot Positions Close Ups
I use 30 second sets for the Buns of
Steel Matrix and usually only run a person through one complete round which is
90 seconds straight (30 seconds for each of the three exercises) with no rest.
If you really progress, you can work up to doing multiple sets, but I rarely
have seen people that can maintain quality after a 90 second round of this
Pay careful attention to all my form
comments for each of the three exercises. All of these plus my "seamless
transition" tips will add to the quality of your endurance burn...you can
thank me later after your butt stops burning.
I learned this from fitness guru Juan Carlos Santana of the Institute of Human
Performance. JC claims that anyone with weak hamstrings will fix
them pronto with this matrix after a few weeks--after doing it myself I
believe him! I highly recommend all of JC's workshops and
products--he's a rocker!
These exercises are intended for "normal healthy"
individuals and many are only intended for competitive athletes.
If you have an injury, or abnormal pain is present, see your physician or a certified physical
therapist before continuing your exercises.
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