ALL NEW | WORKOUT 2
THE GLUTE MECHANIC
WEEKLY WORKOUT 2
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION
——————————————-
PL. DB ROMANIAN DEADLIFT (RDL)
just inside hip width stance
4 SETS : 6-6-6-6 + drop 9
*use a 3 phase range method where the first 3 reps are
the bottom range of the movement, next 3 are the mid range, and
last 3 the top range.
1. BANDED ABDUCTION FROM
FROG PUMP POSITION
glute band just above knees
3 SETS : 15 to 20
2. SIDE LYING EXTENDED RANGE
HIP ABDUCTION
done from side lying position on
edge of flat bench to gain more ROM
3 SETS : 15 to 20
3. SINGLE LEG RDL HIP HINGE
keep back foot pointed to the floor
and use a light glute band just above knees
3 SETS : 8 to 10
4. SINGLE LEG HIP THRUST
(SCOOP METHOD/ POSTERIOR PELVIC TILT)
add loading if needed with db, band, bb
3 SETS : 10-10-10 + drop 10 on bilateral thrust with
bb or heavy bands
5. SMITH MACHINE FROG PUMP
use flat bench and typical bb hip thrust
loading
3 SETS : 30-25-20
****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.