Still getting used to this whole VLOG thing... Derek designed this workout specifically in a way to make my glutes sore. It. Was. Killer.

From Derek:

The split Rach is doing right now is designed specifically for glute and lower body growth and has Rach doing 3-4 workouts per week targeting the glutes and lower body and 2 workouts for upper body. The workout split is based mainly off of information I've gathered from Bret Contreras' blog (here) as well as a few podcasts he's been on. If you're looking for glute growth, Bret Contreras is the man to follow!