i guess i can just make this public.
prehabilitation - is what you do before your workout so you dont injure yourself.
i pulled my ass twice squatting when i first started out. and so what i did, to strengthen it, was the following circuit:
quad stretch - get down on one knee like you wish your husband had, stretch forward, switch legs, really stretch your quad, x 10/leg
sky humpings - lay down, knees up, like you're going to get head, then pump your pelvis towards the sky squeezing your glutes like you're holding in a huge shit.. really squueze
one leg sky humps.. do the same but straighten one leg - point your toe out, try to keep your hips as level as possible and fire the glute that you're using in a powerful thrust, and quietly lower it back down - start with 5/leg, work up to 20/one leg.
stretch the piriformis - sit indian style, bend one knee up, then cross the other ankle over your quad and stretch your ass.. you can also sit this ass on a tennis ball, hurts like bitch, but this is the best way to work this muscle out
now get on your knees doggy style and lift one leg like you're pissing on a fire hydrant.. isolate your ass muscle and squeeze it - make your knee parallel to your hips...bring it up as far as you can, now kick out, bring it back, x 10/leg
jane fonda geometric shapes - now stay on all fours, and stick one leg out behind you and make squares, circles and figure eights, as much as your range of motion will allow, and do 20 of them. by now you should be in a pool of sweat.
jump squats.. so this is cool, you kneel on one knee kinda barely touch ing the floor, jump up and switch legs, landing on the other leg.. this works your core - helps you to keep your balance i do 10/side
you can also do burpees- these are bitch. google it.
so i do all of this before a squat session x 2-3 time to activate my glutes. imo i have a great ass. it was a bit flat and droopy when i started but it definitely filled out after about 6 weeks of this.
to squat i recommend calculating 90% of your one rep max, and doing 70, 80, 90 % of this number 3 sets of 5 each, same for dead lifts. see jim wendler 5-3-1 your ass will be so big you wont know what to do with it.- also important calculate 50% and do 5 sets of 12 reps on assistance exercise after your main lifts. for me this has really worked, and it's simple, easy to follow.
also, i made it perverted so you remember it better. dont hate.