09
11
2021

RESTORATIVE DAY

By Adam 0

THE GLUTE MECHANIC
WEEKLY WORKOUT 2

RESTORATIVE DAY

LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS
MOBILITY + RECOVERY

——————————————-

PL. SMITH MACHINE BULGARIAN SPLIT SQUAT
1-2 warm up sets
4 SETS : 4-4-4-4 + last set drop 10 to 15 (maybe with no weight
and maybe you can’t do that many at all. (find out.)

1. SQUATTED BAND ABDUCTION
 glute band just above knees.
abduct in static squat position.
3 SETS : 15 to 20

2.  STANDING BAND ABDUCTION
TO HIP EXTENSION
glute band just above knees.
3 SETS : 10 to 12

3. DB FROG PUMP WITH 
BANDED ABDUCTION
glute band just above knees.
3 SETS : 15 to 20

4. SINGLE LEG HIP THRUST WITH FOOT
SIDE ELEVATION ON BENCH/BOX
glute band just above knees
3 SETS : 8 to 10

5. SINGLE LEG BANDED HIP
HINGE/EXTENSION
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.

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