02
18
2022

THE GLUTE MECHANIC : WEEKLY WORKOUT 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. T BELL/KB SWING to STRADDLE LIFT or BELT SQUAT
wide stance with toes out and sitting back
into the glutes and hams.
2 sets swings : 20 to 25 reps
2 sets straddle lift/belt squat : 15-15

 

PL2. REVERSE HYPER
nothing beats a swing table but use what you can
to do this one.
3 sets : 15-15-15


2. SIDE LYING BANDED CLAM ABDUTION
glute band just above knees and driving out
to the side into the band tension.
3 sets : 20-20-20

3.  QUADRUPLED PENDULUM HIP EXTENSION
heavier band just above knees and a glute kickback from
an all fours position.
3 sets : 12-12-12

4. DB + BAND FROG PUMP
glute band just above knees + db loading
3 sets : 25-25-25

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