ALL NEW | WORKOUT 1
THE GLUTE MECHANIC
WEEKLY WORKOUT 1
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION
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PL. STRADDLE LIFT
medium sumo stance using combo
of hip extension & flexion. typically works best
if done using a deficit and loading pin.
1-2 warm up sets
4 SETS : 10-8-6-6+ REST PAUSE CLUSER DROPSET (4-2-1)
*cluster drop is a rest pause with no change in loading then trying
to perform the rx reps using a very short rest then go again in
descending fashion as indicated)
1. SEATED MACHINE ABDUCTION
add a light glute band just above your knees
3 SETS : 30-25-20 + DROP 10
2. STANDING STRAIGHT LEG CABLE ABDUCTION
wear an ankle strap attached to cable
3 SETS : 15-15-15
3. REVERSE HYPER
3 SETS : 25-20-15
4. BB GLUTE BRIDGE
done from floor position
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.
5. KNEELING CABLE HIP THRUST
wide kneeling stance ( use a band or i use
a spud inc strap for loading around the hips)
3 SETS : 15 to 20
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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.
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