THE GLUTE MECHANIC : RESTORATIVE DAY
THE GLUTE MECHANIC
RESTORATIVE DAY
( HOME OR GYM BASED )
LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS
MOBILITY + RECOVERY
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PL. REAR FOOT ELEVATED DB RDL
a Bulgarian position but with straight hip extension the
same as a Romanian deadlift. use a single or 2 db loading
depending on your level of balance and stability.
3 sets : 6 t0 8
1 set : 6 to 8 max effort + additional reps if they’re in the tank
1. SIDE LYING BAND KICKS
use long band for resistance and this will work
abduction holding leg up and extension into the band.
2 SETS : 10 to 15
2. LYING SINGLE LEG BAND ABDUCTION
only use one side to abduct and the other leg for
the resistance origin on the band. do this lying on
your back.
2 SETS : 15 to 20
3. BANDED ABDUCTION + REVERSE HYPER
done from a flat bench with band around ankles. you’ll
abduct and hold that as you pull hips up into extension.
2 SETS : 10 to 15
4. SINGLE LEG BANDED HIP HINGE/EXTENSION
single leg rdl with band tension just above knees
2 SETS : 8 to 10
5. BANDED GLUTE BRIDGE PULL
as you do a single leg glute bridge, you’ll leave the free leg
in extension and flexed at the hip. when you hit peak thrust position,
you’ll pull your hip downward.
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.