07
30
2021

THE GLUTE MECHANIC | WEEKLY WORKOUT 2 : DYNAMIC EFFORT DAY

By Adam 0

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THE GLUTE MECHANIC
WEEKLY WORKOUT 2

DYNAMIC EFFORT DAY

LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS

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PL. DB FRONT RACK BULGARIAN SPLIT SQUAT
rear foot elevated with db’s stacked on shoulders
1-2 warm up sets before these working supersets
4 SETS : 4-4-4-4
superset with
DB STEP UP
use a 12 to 18 inch plyo box
and stay on the same leg as you led with
on the bulgarian
4 sets : 8 to 10*you do one leg at a time on the superset. this is extra
terrible so good luck

 

1. 45 DEGREE BACK EXTENSION
sumo stance in spinal flexion
3 SETS : 15 to 20

2.  UNILATERAL REVERSE HYPER
glute band just above knees + pendulum weight
if applicable to you
3 SETS : 15-15-15

3. BAND DIAGONAL KICKBACK
half abduction and half extension so it comes
back at an angle across your glutes
3 SETS : 10 to 15

4. DB LEG HIP THRUST
heavy glute band + db loading
3 SETS : 25 to 30

5. QUADRUPLED PENDULUM HIP EXTENSION
glute band just above knees
3 SETS : 12 to 15

****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.

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