01
28
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. SINGLE LEG DB RDL/
BILATERAL DB RDL
hip width stance with toes slightly out. set safety pins
as low as you can based on your mobility.
3 unilateral sets : 8-8-8
1 bilateral set : 6 + drop 6

PL2. SUMO STANCE STRADDLE LIFT
outside shoulder width stance with toes out 45 degrees.
you’ll perform flexion and extension simultaneously. works
best when done standing up on plates or boxes to create a
deficit.
4 sets : 10-8-6-4 + drop 4
*as each set pyramids heavier, slow your tempo down
each set progressively 

1. BANDED FROG PUMP
glute band just above knees.
2 sets : 35-35

2. LIGHT BANDED QUADRUPLED FIRE HYDRANTS
TO KICKBACK ABDUCTION
glute band just above knees with bent leg and
then kicked back straight into extension.
 2 sets : 10-10
*do the fire hydrants to rx reps then transition right into the extensions
and match that poriton for reps on each side.

3.  VERY WIDE SUMO DB/DB HINGEY
DEADLIFT
neutral spine and rotate across the hips instead
of squatting the movement.
2 sets : 15-15

4. BAND RESITED HIP THRUST
anchor in on hip thrust platform or
even across a pair of dumbbells if they are
heavy enough.
3 sets : 30-25-20

****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.

Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven