THE GLUTE MECHANIC : WEEKLY WORKOUT 2 – DYNAMIC EFFORT DAY
THE GLUTE MECHANIC
WEEKLY WORKOUT 2
DYNAMIC EFFORT DAY
LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS
——————————————-
PL. SSB BULGARIAN SPLIT SQUAT
rear foot elevated with hand assistance on rack pins
or rack (if applicable to you)
1-2 warm up sets before these working supersets
4 SETS : 7-6-5-4
use same setup and and train the movement into deep
high rep fatigue
4 sets :near failure
1. SIDE LYING BANDED CLAM ABDUCTION
medium glute band just above knees
3 SETS : 15 to 20
2. STANDING STRAIGHT LEG
BAND ABDUCTION
light glute band just above knees with toe
pointed downward
3 SETS : 12 to 15
3. SINGLE LEG BANDED HIP
HINGE RDL
heavy glute band just above knees
single leg with slight hip hinge
3 SETS : 10 to 12
4. DB + BAND FROG PUMP
medium glute band + db loading
3 SETS : 25-25-25
5. SINGLE LEG FEET ELEVATED HIP THRUST
heavy glute band just above knees with feet
elevated on bench or box
3 SETS : 10 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.