05
14
2021

NEW | WORKOUT 1

By Adam 0

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

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