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.
2. Use a paper towel to lightly oil the inside of your oven proof bowl. 3. Place your oven proof bowl on a baking dish. (This will make it easier to carry to the oven.) 4. Pour one handful of beads into your bowl. Carefully push the beads so they line up against the edge of the bowl. Then, pour in another handful of beads and push them against the sides of the bowl. Keep repeating this procedure till your beads line the inside of your oiled bowl.