05
21
2021

ALL NEW | WEEKLY WORKOUT 2

By Adam 0

THE GLUTE MECHANIC
WEEKLY WORKOUT 2

GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION

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PL. FRONT RACK BB ANDERSON SQUAT
2-3 WARM UP SETS
athletic stance with heels elevated.
movement starts and stops off the pins set for depth.
4 SETS : 8-6-4-2 + drop to 10 rep weight
and go to failure

1. STANDING BAND HIP ABDUCTION
TO HIP EXTENSION
3 SETS : 10-10-10

2. SIDE LYING EXTENDED RANGE
ABDUCTION FROM BENCH
let the top leg hang off end of a bench
to put a stretch on the outer hip, then lift
up using the glute medius. make sure to
not use your hip flexor to raise…feel this out.
3 SETS : 15 to 20

3. UNILATERAL REVERSE HYPER
single leg hip extension
3 SETS : 15 to 20

4. BENT KNEE REVERSE HYPER
imagine a hip thrust buy done as a
donkey kick. loading can be bands, db, ez bar, reverse hyper
pendulum. make it hard.
3 SETS : 10-10-10
*DO BOTH LEGS

5. 45 DEGREE BACK EXTENSION
WITH DB LOADING AND GLUTE BAND

in spinal flexion using sumo stance and a glute
band just above the knees.
3 SETS : 15 TO 20

****FOR QUESTIONS ON THE TRAINING, USE THE COMMENT ICONS AND AEP HEAD COACH ADAM H. WILL ANSWER ANY QUESTIONS ANYBODY MAY HAVE. KEEP IN MIND THERE IS PROGRAMMING FOR BEGINNER, INTERMEDIATE, AND ADVANCED TRAINING AVAILABLE VIA THE DAILY TRAINER.

**IF YOU’RE ON NUTRITION MANAGEMENT COACHING, DON’T FORGET TO CHECK IN ON WHATSAPP MESSENGER BI WEEKLY/WEEKLY/MAYBE MORE DEPENDING ON YOUR LEVEL OF MANAGEMENT. CHECK INS ARE SUNDAYS.

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