ALL NEW | WORKOUT 2
THE GLUTE MECHANIC
WEEKLY WORKOUT 2
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION
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PL. STRADDLE LIFT
medium sumo stance with
squat dominant positioning
4 SETS : 15-10-8-6 + drop 6
1. SIDE LYING HIP RAISE
hip abduction from side lying position lifting
your body up on the bottom leg abduction
3 SETS : failure ( match sides for reps)
2. QUADRUPLED ABDUCTION IN
HIP EXTENSION
light band just above knees
active leg is extended and stays there as you
abduct outward on hip
3 SETS : 10 to 15
3. SINGLE LEG RDL
glute band just above knees
single leg hip hinge
3 SETS : 10-10-10
4. SINGLE LEG HIP THRUST
use glute band loading if needed + db
3 SETS : 10-10-10
5. FROG PUMP
glute band + db resistance
3 SETS : 20 to 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.