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
1-2 warm up sets
4 SETS : 8-8-6-6 + drop 6 + rest pause 3
1. STANDING BAND STRAIGHT LEG ABDUCTION
& EXTENSION
glute band just above knees. push out
and back so you mix abduction and extension
together on this one.
3 SETS : 12 to 20
2. SIDE LYING BANDED CLAM
band just above knees
3 SETS : 15 to 20
3. SINGLE LEG RDL
glute band just above knees &
db loading if you can do that.
3 SETS : 8 to 12
4. DB AND BAND FROG PUMP
glute band just above knees and db
on the hips.
2 SETS : 25-25
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.