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. DB JEFFERSON SQUAT
*i left barbell cues but use dumbbells as indicated
sumo stance with wide alternating grip on barbell. your
stance will be at sideways 45 degree angle to the barbell also.
make sure you track your knees over toes on both legs. this will
really tell you what your hip mobility is like side to side.
4 sets : 12-12-10-10
*keep in mind there are two positions for this lift so that’s why it’s listed
as this so you can even things up by alternating stances each set for the same rep
range
*take warm up sets as needed
1. REVERSE FROG PUMP
done like reverse hyper but in frog
from a flat bench position
3 sets : 15-15-15
2. SIDE LYING EXTENDED RANGE
ABDUCTION WITH STRAIGHT LEG
3 sets : 15 to 20
3. SIDE LYING HIP RAISE
side lying bodyweight abduction
2 sets : failure
4. SINGLE LEG HIP HINGE/HIP AIRPLANE
3 sets : 10-10-10
5. HIP THRUST SEQUENCE
stance change medley as follows
very wide sumo : 20
medium sumo : 20
hip width : 20
feet together : 20
2 sets : 80-80
****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.