01
21
2022

GLUTE SESSION 2

By Adam 0

THE GLUTE MECHANIC
WEEKLY WORKOUT 2

RESTORATIVE PUMP SESSION

LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS

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PL1. BB RACK PULL RDL
hip width stance with toes slightly out. set safety pins
as low as you can based on your mobility.
4 sets : 6-6-6-6 + drop 6 + rest pause 3

PL2. GLUTE HAM RAISE
4 sets : failure

1. STANDING BAND SINGLE LEG HIP EXTENSION
TO BENT KNEE KICKBACK
glute band just above knees. perform the rx reps on the
hip hinge followed by the kickback.
3 sets : 10 to 15ish
*match sides for reps and the kickbacks match also
based on fatigue.

2. STANDING BENT KNEE BAND HIP ABDUCTION
glute band just above knees with bent leg and
hip abduction to the side.
 3 sets : 15 to 20

3.  DB OR KB SUMO DEADLIFT IN
SPINAL FLEXION
be super controlled and perfom this one like
a 45 degree back extension in spinal flexion to fire
the glutes.
2 sets : 15 to 20

4. SIDE LYING HIP RAISE
3 sets : failure

5. HIP THRUST SEQUENCE
stance change medley as follows and can be done
bodyweight only or with added loading.
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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