12
03
2021

RESTORATIVE DAY

By Adam 0

THE GLUTE MECHANIC
RESTORATIVE DAY

LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS
MOBILITY + RECOVERY

——————————————-

PL. SUMO STANCE STRADDLE LIFT
loadable kb or loading pin works the best with
a deficit on bumper plates or plyo boxes.
take a wide ass sumo stance also.
1-2 warm up sets
4 SETS :  15-10-8-6 + drop 10

1. SIDE LYING BANDED CLAM
 glute band just above knees
3 SETS : 15 to 20

2.  BANDED FIRE HYDRANT
ABCUCTION/EXTENSION
orbital movement to target both abduction
and extension
2 SETS : 10 to 15 revolutions

3. STANDING STRAIGHT LEG BAND ABDUCTION
light band around ankles
3 SETS : 10 to 15

4. SINGLE LEG HIP THRUST WITH HIP SHIFT
glute band just above knees
3 SETS : 10-10-10

5. SINGLE LEG HIP EXTENSION WITH HIP CIRCLE
wear hip circle just above knees
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.

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