THE GLUTE MECHANIC
MAX EFFORT DAY
HEAVIER WORK WITH PROGRESSIVE OVERLOAD
MODERATE LENGTH REST PERIODS
INTENSE SESSIONS FOR ADAPTATIONS
PL. SNATCH GRIP BB RDL
hip width stance with toes slightly out.
3 sets: 5 to 8
1 cluster set : 5-3-1
(have to take a short rest period between each mini set)
1. LYING CHEST SUPPORTED
BAND STRAIGHT LEG ABDUCTION
laying down with band around ankles and this
will allow you to slightly lift up the legs to place
extension stress on the glutes as you abduct.
3 sets : failure
2. STANDING CABLE SINGLE LEG
set cable at hip height and perform this
like you would a machine abduction in execution.
place band or strap just below the knee.
2 sets : 10 to 15
1 set : 10 to 15 max effort
3. BB HIP THRUST
(POSERIOR PELVIC TILT)
use your most powerful stance with vertical
shin position in the peak of thrust.
3 sets : 10 to 12
1 set : 6 to 10 max effort
4. UNILATERAL REVERSE HYPER
2 SETS : 20 to 30
5. 45 DEGREE BACK EXTENSION
medium sumo stance with hip pad lined up
at the very top of your hips
3 SETS : 15 to 25
KEEP 48-72 HOURS (2-3 DAYS) MINIMUM REST BETWEEN THESE 2 WORKOUTS IF YOU’RE ONLY USING THESE AND NOT THE DAILY TRAINER. IF YOU’RE USING THE DAILY TRAINER, USE THE SUGGESTED SPLIT AS INDICATED IN THERE. PAY ATTENTION TO YOUR RECOVERY.