12
24
2021

RESTORATIVE | PUMP SESSION

By Adam 0

THE GLUTE MECHANIC
WEEKLY WORKOUT 2

RESTORATIVE PUMP SESSION

LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS

——————————————-

PL. SUMO STANCE STRADDLE LIFT
combo of squat flexion and hip extension
3 sets : 10 to 15
1 set : 6 to 8 max effort

1. BANDED KB/DB SWING
glute band just above knees in sumo stance
3 sets : 20 to 25

BANDED ABDUCTION SEQUENCE
 glute band just above knees
2 sets : 80-80
20 reps supine (face up)
20 reps laying back on elbows
20 reps seated vertical spine
20 reps seated leaning forward

2.  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

3. LYING FACE DOWN BANDED ABDUCTION
glute band just goes around feet and legs have a soft knee
but are kept mostly straight. just push apart from there.
3 sets : failure

4.SINGLE LEG DB/KB RDL
( offhand loading )
load weight in opposite hand as hinge leg
and do rdl hip extension.

3 sets: 8 to 12

 

****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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