THE GLUTE MECHANIC : MAX EFFORT DAY
THE GLUTE MECHANIC
WEEKLY WORKOUT 1
MAX EFFORT DAY
HEAVIER WORK WITH PROGRESSIVE OVERLOAD
MODERATE LENGTH REST PERIODS
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PL. SINGLE LEG DB RDL
use a db in each hand if you have the stability,
or 1 and some assistance for balance.
3 sets: 6 to 8
1 set : 6 to 10 max effort
1. SIDE LYING EXTENDED RANGE ABDUCTION
side lying position on bench to create an extended
range for a straight leg abduction.
3 sets : 15 to 20
2. SEATED MACHINE ABDUCTION
add a light glute band just above knees
3 sets : 25-20-15
3. SINGLE LEG REVERSE HYPER
3 sets : 15 to 20
4. SINGLE LEG BENT KNEE REVERSE HYPER
3 sets: 8 to 12
5. SINGLE LEG EZ BAR HIP THRUST
3 sets : 6 to 10
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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.