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. HANGING BB SPLIT SQUAT
4 SETS : 12-10-8-6 + drop 8
1. QUADRUPLED HIP CIRCLES
medium glute band just above knees.
move hip orbitally both directions for rx reps.
1 revolution is one rep.
3 SETS : 12-12-12
*24 revolutions with both directions
2. SIDE LYING CLAM ABDUCTION
glute band just above knees
3 SETS : 15 to 20
3. SINGLE LEG REVERSE HYPER TO
BENT KNEE REVERSE HYPER
glute band just above knees
after the rx of reps on straight leg position,
just transition to the bent knee and go.
3 SETS : 15 to 20
4. DB + BAND FROG PUMP
heavy glute band + db loading
3 SETS : 30-25-20
5. FEET ELEVATED SINGLE LEG HIP THRUST
glute band just above knees with feet elevated on bench or box
3 SETS : 12 to 15 + rest pause last set 5 to 8
****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.