11
26
2021

THE GLUTE MECHANIC | MAX EFFORT DAY

By Adam 0

THE GLUTE MECHANIC
WEEKLY WORKOUT 1

MAX EFFORT DAY

HEAVIER WORK WITH PROGRESSIVE OVERLOAD
MODERATE LENGTH REST PERIODS

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PL. WESTSIDE SUMO STANCE BB BOX SQUAT
set box height according to your mobility
3 sets : 5 to 8
1 set : 3 to 5 max effort

1. UNILATERAL REVERSE HYPER
place a hip circle just above knees and add loading with
the pendulum if you have access to a real reverse hyper machine.
otherwise you can use ankle weights band tension or hold a db
between your feet.
3 sets : 15-15-15 + rest pause 8

2. STANDING STRAIGHT LEG CABLE ABDUCTION
hook cable up to outside leg and drive outwards with
toe pointed inwards
3 sets : 15 to 20

3. SIDE LYING HIP RAISE
lift yourself up with the abduction of the
bottom hip, and abduct the top hip in the top
end of the movement
3 sets : failure

4. BB RACK THRUST
set up in power rack with pins set right at the full stretch position
in the bottom
3 sets: 8-8- (4-4-4 cluster set)
* do 4 heavy reps than 2 rest pauses of 4 reps

5. SHOULDERS AND FEET ELEVATED 
HIP THRUST IN EXTENDED RANGE
done using smith machine and flat bench
with you using the flat bench for shoulder support
and the smith machine bar for heels. this will allow
you to dip down into a deep stretch position in the bottom.
wear a glute band and keep locked out into abduction
the entire time.
3 sets : 15 to 20
*focus on keeping knees out in abduction the entire time

 

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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.¬†

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