ALL NEW | WORKOUT 2
THE GLUTE MECHANIC
WEEKLY WORKOUT 2
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION
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PL. BB SPLIT SQUAT
heel elevated on lead leg and rear foot
elevated on small platform (3-5 inches
4 SETS : 6-6-6-6 + drop 6 w db’s (front rack)
1. STANDING SINGLE LEG
BENT KNEE BAND ABDUCTION
TO EXTENSION
glute band just above knees
3 SETS : 8 to 10
2. SIDE LYING EXTENDED RANGE
HIP ABDUCTION
done from side lying position on
edge of flat bench to gain more ROM
3 SETS : failure ( match sides for reps)
3. SINGLE LEG REVERSE HYPER
3 SETS : 20-20-20
4. BB HIP THRUST (SCOOP METHOD)
posterior pelvic tilt
3 SETS : 10-10-10 + rest pause 5 + rest pause 5
5. HEAVY BAND + DB FROG PUMP
3 SETS : 25-25-25
****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.