02
11
2022

THE GLUTE MECHANIC : VOL. 2

By Adam 0

THE GLUTE MECHANIC
WEEKLY WORKOUT 2

RESTORATIVE PUMP SESSION

LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS

——————————————-

PL1. BB GOOD MORNING
working sets done with a hip width stance
4 sets : 8-6-4 ( 3-3-3 cluster set)

PL2. SUMO STANCE BELT SQUAT
( sub straddle lift)
wide stance with toes out and sitting back
into the glutes and hams.
4 sets : 20-20-15-15
4 sets : 8-6-4-4 + drop 4 + rest pause 2

1. HIP FLEXOR STRETCHES
spend 5 minutes opening up the flexors

2. STANDING BENT KNEE HIP ABDUCTION
glute band just above knees and driving out
to the sides into the band tension.
3 sets : 20-20-20

3.  SINGLE LEG HIP THRUST to
GLUTE BRIDGE
start with shoulders elevated position and drop
to off the floor bridge with shorter ROM.
3 sets : 12-12-12
*then bridges just go to exhaustion on bodyweight
and match sides for reps.

4. DB/KB/LOADING PIN SWING
keep the loading lighter and crank some reps
3 sets : 25-25-25

****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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