ALL NEW | WORKOUT 2
THE GLUTE MECHANIC
WEEKLY WORKOUT 2
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION
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PL. CAMBERED BB FRONT SQUAT
heels elevated and hip width stance with toes
slightly out
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. SIDE LYING BANDED CLAM ABDUCTION
glute band just above knees
3 SETS : 15-15-15
2. QUADRUPLED HIP ABDUCTION
TO EXTENSION
glute band just above knees
3 SETS : 10-10-10
3. SUMO REVERSE HYPER
try and keep a wide sumo position while doing this. its
very hard with no loading
3 SETS : failure
4. QUADRUPLED HIP EXTENSION/
BENT KNEE REVERSE HYPER
db loaded in opposite hand as lead leg
and light glute band just above knees
3 SETS : 10 to 12
5. SINLGE LEG BENT KNEE HIP EXTENSION
done like RDL with single leg. you may not
need any loading bc this is hard.
3 SETS : 8 to 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.