THE GLUTE MECHANIC : RESTORATIVE | RECOVERY SESSION

THE GLUTE MECHANIC :
RESTORATIVE | RECOVERY
SESSION

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PL2. DB 45 DEGREE BACK EXTENSION
hip width stance and neutral spine position.
think of this as a stiff legged deadlift to bias
the hamstrings.
4 sets : 8-8-6-6 + drop 8

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
2-3 sets : 8 to 10

2. SIDE LYING HIP RAISES
glute band just above knees
2 sets : failure ( match sides for reps )

3. SINGLE LEG HIP THRUST
pull with the hips and don’t swing with the arms.
2 sets : failure ( match sides for reps)

4.  BODYWEIGHT BULGARIAN SPLIT SQUAT
2 sets : put the burn on and match sides for reps

5.  BANDED GOOD MORNINGS
use big band and stand on one end of it
with a hip width stance. band loops around your shoulders
to create a tension against the movement.
3 sets : RPE 7-8 ( rate of perceived exertion on a 10 scale )