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.
Step 1: Heat oven to 140C/120C fan/gas 1. Wash the jars in hot, soapy water, then rinse well. Place the jars on a baking sheet and put them in the oven to dry completely. If using Kilner jars, boil the rubber seals, as dry heat damages them. Step 2: Spoon mincemeat into the hot jars and pack down well to remove any air bubbles.