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. BB LANDMINE BULGARIAN SPLIT SQUAT
offhand loading with landmine out in front of you. this will
create the demand for forward propulsion which
recruits the posterior chain drive.
3 sets : 8 to 10
1 set : 6 to 8 max effort
1. SIDE LYING BANDED CLAM ABDUCTION
glute band just above knees
2 SETS : 15 to 20
2. STANDING BAND STRAIGHT LEG ABDUCTION
toes turned inward and band just above knees.
2 SETS : 15 to 20
3. BANDED DB FROG PUMP
band just above knees
2 SETS : 20 to 30
4. STANDING BAND BENT KNEE
KICKBACK
hinge fwd as you perform a bent knee reverse hyper
with working leg. band just above knees.
2 SETS : 10 to 15
5. SHOULDERS AND FEET ELEVATED HIP THRUST
elevated shoulder and foot position for extended range of motion.
3 SETS : 10 to 15
****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.