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. SMITH MACHINE FRONT SQUAT
1-2 warm up sets
heels elevated outside hip width stance.
toes slightly pointed out.
4 SETS : 6-6-6-6 + drop 3 + rest pause 3
1. SIDE LYING BANDED CLAM
glute band just above knees
3 SETS : 15 to 20
2. SIDE LYING HIP RAISE
band just above knees
3 SETS : failure
3. SINGLE LEG BAND REVERSE HYPER
glute band just above knees &
db loading if you can do that.
3 SETS : 15 to 25
4. QUADRUPLED PENDULUM HIP EXTENSION
glute band just above knees and db
on the hips.
2 SETS : 12 to 15
5. DB FROG PUMP
db loaded on working side.
3 SETS : 20 to 30
****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.