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.
Remove the bottle caps and melted pony beads from oven and let cool completely as these are extremely hot & can burn! Even though they are super cute at this stage, let them cool completely before handling. Once pony beads are completely cooled, attach Mini Buttons to the center of the 4 pony bead flowers with E6000.