05
28
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. 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.

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