THE GLUTE MECHANIC : WEEKLY WORKOUT 2
THE GLUTE MECHANIC :
WEEKLY WORKOUT 2
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PL1. SINGLE LEG DB RDL
single leg hip extension to bias the
glute and hams. last set do bilaterally.
4 sets : 5-5-5-10
combine hip extension and flexion on this
one.
4 sets : 15-15-15-15
1. SIDE LYING BAND CLAM ABDUCTION
glute band just above knees
3 sets : 15 to 20
2. QUADRUPLED STRAIGHT LEG
BAND ABDUCTION IN HIP EXTENSION
kneeling position with working leg straight
and kicking out to the side in abduction.
3 sets : 10 to 15
3. SUMO KB SWING
pull with the hips and don’t swing with the arms.
2 sets : 30-30
4. FROG PUMP WITH MECHANICAL
POSITION CHANGES
start with heels far away from you and move them
in closer after each rx of the reps.
3 sets : 20-20-20
5. QUADRUPLED BENT KNEE REVERSE HYPER
bent knee kickback from kneeling position.
2 sets : 15 to 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.