10
29
2021
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. SUMO STANCE STRADDLE LIFT
loadable kb or loading pin works the best with
a deficit on bumper plates or plyo boxes.
take a wide ass sumo stance also.
1-2 warm up sets
4 SETS : 15-10-8-6 + drop 10
1. SIDE LYING BANDED CLAM
glute band just above knees
3 SETS : 15 to 20
2. BANDED FIRE HYDRANT
ABCUCTION/EXTENSION
orbital movement to target both abduction
and extension
2 SETS : 10 to 15 revolutions
3. STANDING STRAIGHT LEG BAND ABDUCTION
light band around ankles
3 SETS : 10 to 15
4. SINGLE LEG HIP THRUST WITH HIP SHIFT
glute band just above knees
3 SETS : 10-10-10
5. SINGLE LEG HIP EXTENSION WITH HIP CIRCLE
wear hip circle just above knees
3 SETS : 10 to 15