03
18
2022
WEEKLY WORKOUT 2
THE GLUTE MECHANIC :
WEEKLY WORKOUT 2
RESTORATIVE SESSION
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PL1. SUMO STANCE BB DEADLIFT
focus on glute and ham engagement
4 sets : 8-8-6-4 + drop 8
PL2. 45 DEGREE BACK EXTENSION
inside hip width stance and neutral spine.
hold a db for loading if needed.
4 sets : 15-12-10-8 + drop 8
inside hip width stance and neutral spine.
hold a db for loading if needed.
4 sets : 15-12-10-8 + drop 8
1. FROG POSITION HIP FLEXOR STRETCH
AND OPENER
back supported with ass end right on the edge of the
bench and legs in frog position. let the hips hinge and lower
open. do this for reps unitl your hips open up.
2. SEATED BAND HIP ABDUCTION
glute band just above knees and this is just
3 sets : 15 to 20
3.SUMO KB SWING
pull with the hips and don’t swing with the arms.
2 sets : 20 to 30
4. SIDE LYING EXTENDED RANGE
STRAIGHT LEG ABDUCTION
light glute band above knees and point toe
downwards.
2 sets : failure
5. SINGLE LEG FEET ELEVATED HIP THRUST
start with heels far away from you and move them
in closer after each rx of the reps.
3 sets : failure