THE GLUTE MECHANIC
WEEKLY WORKOUT 2
RESTORATIVE PUMP SESSION
LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS
PL1. SUMO STANCE BELT SQUAT
sub : straddle lift
stand in a wide sumo stance and work on
big hip abduction and keeping a neutral spine.
4 sets : 15-15-15-15
vary stance each set as follows
set 1 : just outside of hip width with toes slightly out
set 2 : just inside hip width
set 3 : feet together
set 4 : split stance/b stance
4 sets : 6 to 8
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
be super controlled and perform this one like
a 45 degree back extension in spinal flexion to fire
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