RESTORATIVE DAY
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KEEP 48-72 HOURS (2-3 DAYS) MINIMUM REST BETWEEN THESE 2 WORKOUTS IF YOU’RE ONLY USING THESE AND NOT THE DAILY TRAINER. IF YOU’RE USING THE DAILY TRAINER, USE THE SUGGESTED SPLIT AS INDICATED IN THERE. PAY ATTENTION TO YOUR RECOVERY.
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THE GLUTE MECHANIC
WEEKLY WORKOUT 2
RESTORATIVE DAY
LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS
MOBILITY + RECOVERY
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PL. REAR FOOT ELEVATED DB SPLIT SQUAT
back foot up on a bumper plate or two, or a
very short box.
1-2 warm up sets
4 SETS : 8-8-8-8 + rest pause 4
1. SIDE LYING BAND ABDUCTION
glute band just above knees.
3 SETS : failure ( match sides for reps)
2. STANDING BAND HIP
EXTERNAL ROTATION
glute band just above knees.
3 SETS : 10 to 15
3. SINGLE LEG BANDED HIP EXTENSION
glute band just above knees.
3 SETS : 10 to 15
4. BANDED DB FROG PUMP
glute band just above knees
2 SETS : 35-35
5. SINGLE LEG DB GLUTE BRIDGE
db loaded on working side.
3 SETS : 8 to 12
****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.