ALL NEW | WORKOUT 1
THE GLUTE MECHANIC
WEEKLY WORKOUT 1
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION
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PL. SMITH MACHINE BELT SQUAT
medium sumo stance using combo
of hip extension & flexion. use a dip belt to hook up to
the smith machine and bumper plates to build up
the proper deficit for your squat ROM
1-2 warm up sets
4 SETS : 20-15-10-8 + rest pause 4
1. 3 POSITION MACHINE ABDUCTION
1. leaning back ( some machines don’t lay back )
2. straight up
3. leaning fwd
3 SETS : 10-15 reps in each position
30 ish reps+ per set
2. STANDING STRAIGHT LEG BAND ABDUCTION
wear an ankle strap attached to cable
3 SETS : 15-15-15
3. 45 DEGREE DB BACK EXTENSION
closer sumo stance with spinal flexion (rounded upper back)
3 SETS : 15 to 25 + drop 10
4. BENT KNEE REVERSE HYPER
done from reverse hyper postion
3 SETS : 12-12-12 + rest pause 6
5. HEAVY BANDED + BB 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 + 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.
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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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