THE GLUTE MECHANIC : RESTORATIVE | RECOVERY SESSION
THE GLUTE MECHANIC :
RESTORATIVE | RECOVERY
SESSION
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PL1. ASSISTED SINGLE LEG DB RDL
this overloads a single side, so standing in a rack and
using an upright for stability is needed to maximally train this one.
4 sets : 8-8-8-8
db’s stack on shoulders and use as low of a box as you can
handle while keeping your spine organized.
4 sets : 15-12-10-8
1. FROG POSITION HIP FLEXOR & PSOAS 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
2. QUADRUPLED BAND FIRE HYDRANTS
glute band just above knees driving into hip external rotation
3 sets : 15 to 20
3. KNEELING BAND RESISTED HIP SQUAT
large loop band anchored behind you and band around
your waist as you drop glutes to heels and thrust into the
tension.
3 sets : 20 to 25
4. 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 )
5. STANDING BAND STRAIGHT LEG
HIP ABDUCTION
light band around ankles and toes turned on on
kicked out leg. stabilizing leg has a soft knee and holds
body position.
3 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.