01
14
2022

GLUTE SESSION 2

By Adam 0

THE GLUTE MECHANIC
WEEKLY WORKOUT 2

RESTORATIVE PUMP SESSION

LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS

——————————————-

PL1. BB JEFFERSON SQUAT 
medium 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 : 15-12-10-8
*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

PL2. ATG NORDIC LEG CURL
(POSTERIOR CHAIN DEVELOPER)

keep body in full extension if possible and use a deload
with bands if needed. ATG means take it all the way down to
the flat bottom position.
4 sets : failure
*do some partial rep warm ups or light leg curls to
get some things warmed up on this one.

1. BANDED FROG PUMP
glute band just above knees
3 sets : 25-25-25

2. STANDING STRAIGHT LEG BAND ABDUCTION
glute band around ankles
 3 sets : 15 to 20

3.  SIDE LYING HIP RAISE
side lying bodyweight abduction

2 sets : failure

4. DB/KB SWING
3 sets : 20 to 30

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.

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