12
31
2021

RESTORATIVE PUMP SESSION

By Adam 0

THE GLUTE MECHANIC
WEEKLY WORKOUT 2

RESTORATIVE PUMP SESSION

LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS

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PL. CONVENTIONAL STANCE DEADLIFT
(HIP EXT. DOMINANT)
hip width stance with toes slightly out.
4 sets: 4-4-4-4 + drop 4
*take warm up sets as needed

1. FROG PUMP
3 sets : 20 to 25

2. 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

3.  SIDE LYING HIP RAISE
side lying bodyweight abduction
2 sets : failure

4. SINGLE LEG RDL
add a band or use weights for loading. if you use
weight, offhand load 1 db et. on opposite side
as hinge leg.
3 sets : 12-12-12

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

 

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