08
20
2021

THE GLUTE MECHANIC : WEEKLY WORKOUT 2 – DYNAMIC EFFORT DAY

By Adam 0

THE GLUTE MECHANIC
WEEKLY WORKOUT 2

DYNAMIC EFFORT DAY

LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS

——————————————-

PL. SUMO STANCE BELT SQUAT
(sub straddle lift)
4 SETS : 15-15-15-15

1. BANDED HIP ABDUCTION
TO EXTENSION
medium glute band just above knees.
abduct first, then kickback to extension
3 SETS : 10-10-10

2.  SIDE LYING BANDED
STRAIGHT LEG ABDUCTION
glute band just above knees
3 SETS : 15 to 20

3. SINGLE LEG BANDED HIP HINGE
glute band just above knees. perform just like
single leg rdl
3 SETS : 12 to 15

4. SINGLE LEG HIP THRUST
heavy glute band + db loading
3 SETS : 10 to 12

5. SHOULDERS ELEVATED FROG PUMP
glute band just above knees with feet elevated on bench or box
3 SETS : 25-25-25

****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.

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