THE GLUTE MECHANIC :
RESTORATIVE | RECOVERY
PL1. GLUTE HAM RAISE
4 sets : failure
use one db loading and turn toes
slightly inward. make sure db is in opposite
hand as lead leg doing the hip extension.
3 sets : 8-8-8
1. FROG POSITION HIP FLEXOR & PSOAS STRETCH
back supported with ass end right on he edge of the
bench and legs in frog position. let the hips hinge and lower
2. SIDE LYING BANDED CLAM ABDUCTION
glute band just above knees
3 sets : 15 to 25
3. DB FROG PUMP WITH BAND AROUND
glute band just above knees and db loaded across the hips.
3 sets : 30-25-20
4. HIGH STEP UP WITH ASSISTANCE
use a box or surface that is higher than your
hip height standing up. ( a little higher is always better )
hang onto a rack or something for assistance and drive into the
glutes to stand up.
3 sets : 10-10-10
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 )
****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.