11
06
2021

THE GLUTE MECHANIC – RESTORATIVE DAY

By Adam 0

THE GLUTE MECHANIC
RESTORATIVE DAY

LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS
MOBILITY + RECOVERY

——————————————-

PL. SSB SQUAT ( SAFETY BAR )
athletic stance with heels elevated
1-2 warm up sets
4 SETS : 8-7-6-5 + drop 5

1. BANDED HIP ABDUCTION FROM
FROM FROG PUMP POSIITON
 glute band just above knees
3 SETS : 15 to 25

2.  STANDING STRAIGHT LEG BAND ABDUCTION
light band around ankles
2 SETS : 15 to 20

3. DB FROG PUMP
3 SETS : 20 to 30

4. SINGLE LEG HIP EXTENSION WITH
HIP AIRPLANE
single leg rdl with a hip opening rotation
in the bottom position
3 SETS : 5 to 8

5. SINGLE LEG GLUTE BRIDGE WITH
HIP SHIFT
use a light band if applicable. as you hit the top
of the thrust, you’ll shift the free hip open
into hip abduction (external rotation)
3 SETS : 10-10-10

****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.

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