News

Recent News

Revo Warwick – Gym Opening Day

December 5, 2023

Warwick – What to Expect Blog Warwick, we’re coming out swinging! Here’s what you can expect from our newest gym. Read on for an exclusive sneak peek and learn how to score 1 month free membership!   We have gone all out for newest WA club, and are so excited to open the doors on Monday 11th December from [...]

Read More

Revo Clarkson Gym Opening Day – What Can You Expect

November 29, 2023

Clarkson, it’s on! Our furthest north Revo to date is coming in hot, and set to open it’s doors at 7:00am on Monday 4th December, 2023. Clarkson gym is light, bright and spacious, making it perfect to HIIT refresh on your fitness routine and end the year on a high. Plus, we’ve got a FREE [...]

Read More

Revo Woodcroft Gym Opening Day – What Can You Expect

November 22, 2023

Revo Woodcroft is the answer to HIITing your fitness goals! Read on to see what to expect from our newest gym, plus how to score 2 FREE MONTHS of membership.   Our 33rd gym is about to cross the finish line, with Revo Woodcroft opening its doors on 27/11/2023. We’ve set the bar high as [...]

Read More

How to get the Perfect Peach

By: Summer Bernard – Northbridge Trainer
 

I am currently ranked Australia’s top IFBB Bikini Professional and have been a personal trainer for 15 years. In that time, I have had extensive experience working with females to transform their bodies on and off the stage.

The majority of these women want to increase the size of their glutes or improve their glute activation.
 
If you’re hoping to perk up your booty, read on for my 5 top tips for the perfect peach.
 

1.Glute activation

 

You can train your booty to your heart’s content, but if you are not activating your glutes, your hard work will not show. I find that a lot of females are quad dominant and don’t have the mind muscle connection to activate their glutes correctly. I recommend the use of bands for warming up and also as a burner at the end of your workout. A key point to remember is that, with the majority of these exercises, you will need to push through your heels.
 
hip thrusts

 

2.Progressive Programming

 

Over the course of time, slowly increase the number of days that you train your glutes in comparison to when you started. For example, if you train legs once per week then increase to twice per week, as that will be enough until your body adapts. I find that most people can train their booty up to four times per week with correct programming.
 

 

3.Hip Thrusts

 

This would be my favourite exercise for building glutes and is great for those who don’t get the best activation. There are many modifications to this exercise such as B Stance, 1 ¼ reps, use of bands and the smith machine. Add a variety to your weekly workout routine.

 

glute activation
 

4.Corrective Exercises

 

This is especially important for those who have poor activation on one side. Corrective exercises will help to stabilise the lumbar and pelvic area and improve your motor control. I recommend doing light unilateral exercise as a warm up as well as adding them into your training regime.

 

5.Adherence and Consistency

 

This tip is key in order to achieve your results, so set a plan and stick to it! Results do take time so be patient. Take before and after photos to monitor your results and to keep you motivated.

 

In my coaching career, I have worked with hundreds of women from all over the world and have taken that knowledge to develop two booty building Ebooks to Perfect Your Peach. For details on my programs, head to summerbernard.com or contact me via email info@summerbernard.com
 

View Summer’s profile here and feel free to get in touch.