ALPHA GLUTES : RESTORATIVE DAY
THE GLUTE MECHANIC
WEEKLY WORKOUT 2
RESTORATIVE DAY
LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS
MOBILITY + RECOVERY
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PL. DB BULGARIAN SPLIT SQUAT
single db loaded up on working legs shoulder side
4 SETS : 8-8-8-8 + last set drop to a zombie lunge on
the lead/working leg
1. QUADRUPLED BAND ABDUCTION TO
HIP EXTENSION
glute band just above knees.
abduct first. then extend.
3 SETS : 15 to 20
2. BANDED ABDUCTION IN
HIP THRUST POSITION
glute band just above knees.
stay in top of hip thrust position
for the whole set as you abduct.
3 SETS : 10 to 12
3. SINGLE LEG STANDING BENT KNEE KICKBACK
glute band just above knees. can be done
standing or quadrupled.
3 SETS : 15 to 20
4. SINGLE LEG HIP THRUST WITH HIP SHIFT
light to med glute band.
as you hit the top of the thrust, you abduct the free
leg that isn’t thrusting.
3 SETS : 8 to 10
5. SINGLE LEG BANDED RDL
glute band just above knees for resistance
to the single leg hinge.
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.