06
11
2021

ALL NEW | WORKOUT 2

By Adam 0

THE GLUTE MECHANIC
WEEKLY WORKOUT 2

GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION

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PL. HEELS ELEVATED FRONT RACK DB SQUAT
athletic stance and db’s stacked on shoulders
4 SETS : 6-6-6-6 + rest pause 3

1. SEATED MACHINE ABDUCTION
light band just above knees
3 SETS : 20-20-20

2.  STANDING STRAIGHT LEG BAND ABDUCTION
turn foot inwards and hold there as you
kick out to the side
3 SETS : 15-15-15

3. FROG REVERSE HYPER
frog position with reverse hyper motion
3 SETS : 10 to 15

4. SINGLE LEG DB RDL
db loaded in opposite hand as lead leg
and light glute band just above knees
3 SETS : 8-8-8

5. HEAVY BAND HIP THRUSTS
use as heavy of bands as you can on these
so its extremely difficult for you to hit the
rep range
3 SETS : 15-15-15

****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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