05
14
2021
NEW | WORKOUT 1
THE GLUTE MECHANIC
WEEKLY WORKOUT 1
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION
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PL. SUMO STANCE BB ZERCHER SQUAT
WIDE STANCE WITH TOES OUT
4 SETS : 8-8-8-8 + DROP 8
*DO BOTH STANCES
1. STANDING BAND HIP EXTERNAL
ROTATION
LIGHT BAND JUST ABOVE KNEES
3 SETS : 10-10-10
2. STANDING STRAIGHT LEG BAND ABDUCTION
BAND AROUND ANKLES OR JUST ABOVE KNEES
3 SETS : 15-15-15
3. SINGLE LEG DB RDL
BACK LEG KEEP TOE POINTED DOWN AT
THE FLOOR. DB LOADS IN OPPOSITE HAND AS
WORKING LEG.
3 SETS : 10-10-10
4. BENT KNEE REVERSE FROG HYPER
FROG PUMP POSITION WITH REVERSE
HYPER MOTION
3 SETS : 20-20-20
5. BB GLUTE BRIDGE
DONE FROM FLOOR POSITION
3 SETS : 15-15-15