NEW | WORKOUT 1
THE GLUTE MECHANIC
WEEKLY WORKOUT 1
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION
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PL. STRADDLE LIFT
use a sumo stance and loading pin if possible
use a deficit if applicable to your mobility
4 SETS : 12-12-12-12 + myo reps
1. UNILATERAL REVERSE HYPER
single straight leg reverse hyper
3 SETS : 15 to 20
2. SEATED MACHINE ABDUCTION
add light glute band just above knees
3 SETS : 20 to 25 + myo reps on last set
3. SIDE LYING EXTENDED RANGE ABDUCTION
done from side lying position of flat bench
3 SETS : 15-15-15
4. 45 DEGREE BACK EXTENSION
glute band just above knees + db loading
use a sumo stance on the platform if possible
3 SETS : 15-15-15 + dropset to bodyweight failure on last set
5. BB GLUTE BRIDGE
from floor position and slight elevation
of your feet (few inches or so)
3 SETS : 12-12-12 + myo reps
*myo reps are a rest pause sequence where you finish the initial set,
then rest 5 seconds and go again for a few more reps. Repeat this
2-3 times until you can no longer perform another rep.