THE GLUTE MECHANIC | RESTORATIVE DAY
THE GLUTE MECHANIC
RESTORATIVE DAY
LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS
MOBILITY + RECOVERY
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PL. SINGLE LEG DB RDL WITH
DUAL DB LOADING
single leg hip hinge with a db in each hand. don’t
fall on your ass lol.
1-2 warm up sets
4 SETS : 6-6-6-6 + drop 3 + rest pause 3
1. DB FROG PUMP WITH GLUTE BAND
glute band just above knees
3 SETS : 50-35-25
2. SIDE LYING BANDED STRAIGHT LEG
ABDUCTION
light glute band just above knees
3 SETS : 15 to 20
3. SIDE LYING HIP RAISE
3 SETS : failure ( match sides )
4. SINGLE LEG BANDED HIP EXTENSION/HINGE
glute band just above knees. imagine a single leg rdl
2 SETS : 10 to 15
5. BANDED DB GLUTE BRIDGE
glute band just above knees kept in abduction
as you hip thrust a db loaded on the hips
3 SETS : 20 t0 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.