This is sub-optimal. The glutes are slow twitch dominant by a few percent, but the hamstrings are composed of a whopping 70% fast twitch fibers. The erector spinae are slow twitch dominant by around 6%. This means you should use low reps for the hamstrings, but medium to high reps for the lower back and the glutes.
1 To melt your beads, you should preheat your oven to 400Â°. When it's finished preheating, bake the Perler beads for 10 minutes. After that, remove your beads, allow time for the beads, pan, and cookie cutters to cool.  Once cool, you can pop your Perler beads free of your cookie cutters.
Fill just the perimeter of the pegboard with Perler beads to make a square with an open center. Melt the beads together with a hot iron. Repeat step 3 until you have 7 open squares. Use glue to glue the open squares on top of each other, then glue them on top of the solid square to create a box.