03
25
2022

THE GLUTE MECHANIC : WEEKLY WORKOUT 2

By Adam 0


WEEKLY WORKOUT 2

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PL1. CONVENTIONAL STANCE BB DEADLIFT
hip width stance and use a hip extension
dominant technique. soft knees and don’t squat
the weight.
4 sets : 10-8-6-4 + rest pause 2

 

PL2. BB HIP THRUST
use a slightly obtuse/longer stance
and you’ll feel more hams. use a shoulder
width stance with toes out.
4 sets : 10 to 15

1. FROG POSITION HIP FLEXOR STRETCH
AND OPENER
back supported with ass end right on he edge of the
bench and legs in frog position. let the hips hinge and lower
open

 

2. SIDE LYING BANDED CLAM
glute band just above knees
3 sets : 15 to 25

 

3.SUMO KB SWING
pull with the hips and don’t swing with the arms.
2 sets : 20 to 30

 

4.  STANDING HIP EXTERNAL ROTATION
WITH CABLE OR BAND TENSION
leg swings open like a gate into hip abduction.
2 sets : 12 to 15

 

5. DB & BAND FROG PUMP HIP THRUST
band goes just above knees
3 sets : 30-25-20

 

 

 

****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.

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