11
26
2021

THE GLUTE MECHANIC | RESTORATIVE DAY

By Adam 0

THE GLUTE MECHANIC
WEEKLY WORKOUT 2

RESTORATIVE DAY

LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS

——————————————-

PL. DB BULGARIAN SPLIT SQUAT
db’s side loaded by the hips
2 sets : 15 to 20
1 set : 6 to 10 max effort

1. QUADRUPLED BAND ABDUCTION TO
EXTENSION
medium glute band just above knees
3 sets : 12-12-12

2.  SIDE LYING BAND ABDUCTION
glute band just above knees with toe
pointed downward
3 sets : 12 to 15

3. STANDING SINGLE LEG BENT KNEE
REVERSE HYPER
glute band just above knees
single leg with slight hip hinge
3 sets : 10 to 15

4. DB + BAND FROG PUMP
heavy glute band + db loading
3 sets : 30-30-30

5. FEET ELEVATED HIP THRUST
glute band just above knees with feet elevated on bench or box
3 sets : 20-20-20

****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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