06
04
2021

ALL NEW | WORKOUT 2

By Adam 0

——————————————-

THE GLUTE MECHANIC
WEEKLY WORKOUT 2

GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION

——————————————-

PL. DB BULGARIAN SPLIT SQUAT
side loaded db position
4 SETS : 15-15-15-15
* 30 reps total with both sides each set

1. SIDE LYING BANDED CLAM ABDUCTION
band just above knees
3 SETS : 12 to 15

2. STANDING BAND HIP ABDUCTION 
TO HIP EXTENSION
band just above knees and open into abduction,
then kick back to hip extension
3 SETS : 8 to 10

3. QUADRUPLED PENDULUM HIP EXTENSION
kneeling bent knee kickback
can use reverse hyper, smith machine, db behind the knee,
monkey foot
3 SETS : 10-10-10

4. VERY WIDE SUMO STANCE DB SQUAT
cup single db in hands and pump the bottom and mid
range of the squat to keep tension on the glutes
3 SETS : 20-20-20

5. SINGLE LEG BANDED GLUTE BRIDGE
use heavy glute band just above knees
add db loading if needed
3 SETS : 10-10-10

****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.

Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven