ALL NEW | WORKOUT 1
THE GLUTE MECHANIC
WEEKLY WORKOUT 1
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION
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PL. ROMANIAN DEADLIFT
(WITH ADDED BAND TENSION)
hip width stance and added band tension
wear a light glute band to feel the proper abduction cue
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + myo reps on last set
1. SUMO POSITION REVERSE HYPER
keep your legs driven out in a sumo stance
the entire time you do these and it will
be extremely hard
3 SETS : failure
2. STANDING BAND HIP EXTERNAL ROTATION
add light glute band just above knees or
around the ankles
3 SETS : 15-15-15
3. SINGLE LEG BENT KNEE REVERSE HYPER
3 SETS : 12 to 15
4. BB RACK HIP THRUST
set pins in the bottom range depth
so you stay in the tension pocket
3 SETS : 10-10-10 + 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.
5. SMITH MACHINE FROG PUMP
use a flat bench for your body position
3 SETS : 20-20-20 + myo reps
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KEEP 48-72 HOURS (2-3 DAYS) MINIMUM REST BETWEEN THESE 2 WORKOUTS IF YOU’RE ONLY USING THESE AND NOT THE DAILY TRAINER. IF YOU’RE USING THE DAILY TRAINER, USE THE SUGGESTED SPLIT AS INDICATED IN THERE. PAY ATTENTION TO YOUR RECOVERY.