03
04
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

——————————————-

PL1. BB GOOD MORNING
inside hip width stance with high bar
squat loading.
4 sets : 6-6-6-6 + drop 6 + rest pause 3

 

PL2. SUMO STANCE BELT SQUAT
sub : straddle lift
heels in with toes out.
only stand as wide as you can abduct your hips to
bring the knees over the toes.
3 sets : 20-20-20 + rest pause to exhaustion


1. STANDING BAND ABDCUTION & EXTENSION
glute band around ankles and kick back at 45 degrees to get both
abduction and extension combined
3 sets : 10 to 15ish

 

2. SIDE LYING HIP RAISE
double bodyweight hip abduction
3 sets : failure

 

3.  SUMO KB SWING
pull with the hips and don’t swing with the arms.
2 sets : 20 to 25

 

4. QUADRUPLED PENDULUM HIP EXTENSION
3 sets : 12-12-12

5. DB FROG PUMP
feet together and knees open in abduction.
2 sets : 30-30

 

****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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