THE GLUTE MECHANIC
WEEKLY WORKOUT 2
GLUTE MAXIMUS/GLUTE MEDIUS
PL. BULGARIAN SPLIT SQUAT
sharp stride for quad dominance
4 SETS : 10-10-10-10
*20 total reps each set with both legs
1. STANDING STRAIGHT LEG
glute band around ankles with toe
pointed inward as you drive out to
the side in abduction.
3 SETS : failure ( match sides for reps)
2. SIDE LYING HIP RAISE
drive into the floor creating hip abduction
to lift your body up and abduct the top
leg as well in the top end range.
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
WITH HIP SHIFT
use light glute band.
single leg thrust with free leg rolling
out into abduction as you brace against
that with the thrust leg held in slight abduction
3 SETS : 8 to 10
1 SET : Bilateral thrust with as heavy of glute
band as you can handle and keep knees out with.
5. FROG PUMP
glute band + db resistance
3 SETS : 20 to 25-25-25