RESTORATIVE PUMP SESSION
THE GLUTE MECHANIC
WEEKLY WORKOUT 2
RESTORATIVE PUMP SESSION
LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS
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PL. LONG STRIDE HANGING BB SPLIT SQUAT
bar is suspended under you and take a long stride
into the split position to bias the posterior chain.
3 sets : 8 to 10
1 set : 5 to 8 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.