THE GLUTE MECHANIC : DYNAMIC EFFORT DAY
THE GLUTE MECHANIC
WEEKLY WORKOUT 2
DYNAMIC EFFORT DAY
LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS
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PL. DB BULGARIAN SPLIT SQUAT
if you can, elevate the lead leg on a small box to increase the
range. rear foot elevated.
3 sets : 6 to 8
1 set : 3 to 5 max effort
1. BANDED ABDUCTION SEQUENCE
glute band just above knees
2 sets : 80-80
20 reps supine
20 reps from elbows
20 reps vertical
20 reps leaning forward
2. BANDED KB/DB SWING
glute band just above knees in sumo stance
3 sets : 20 to 25
3. QUADRUPLED BENT KNEE
HIP EXTENSION
glute band just above knees
3 sets : 10 to 15
4. DB + BAND FROG PUMP
glute band + db loading
3 sets : 30-30-30
5. SINGLE LEG HIP THRUST SEQUENCE
2 sets : 50-50
1. Ten full range
2. Ten top range
3. Ten bottom range
4. Ten eccentric (2 up/1 down)
5. Ten b-stance
****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.