THE GLUTE MECHANIC
PL1. LONG STRIDE HANGING BB SPLIT SQUAT
bb is suspended under you in the split stance. use a
longer stride to keep lead knee so it doesn’t track over the toes but
more behind the mid foot.
4 sets : 8-8-8-8
* do both sides at 8 reps
hip width stance & neutral spinal position to cue
stiff legged deadlift type movement
4 sets : 20-10-8-6 + drop 6
1. FROG POSITION HIP FLEXOR & PSOAS STRETCH
back supported with ass end right on the edge of the
bench and legs in frog position. let the hips hinge and lower
2. SEATED GOOD MORNING WITH
MEDIUM SUMO STANCE
seated on end of flat bench with feet on floor
in athletic stance. drives knees open as you hinge forward
while keeping a neutral spine.
3 sets : 10 to 15
3. SINGLE LEG FOOT ELEVATED HIP THRUST
thrust leg up on elevated surface like flat bench or box
3 sets : 15 to 20
4. SEATED MACHINE ABDUCTION
3 sets : 30-25-20
5. BB FROG THRUST SEQUENCE
stance change medley as follows and can be done
bodyweight only or with added loading.
very wide sumo : 10
medium sumo : 10
hip width : 10
feet together : 10
2 sets : 40-40
****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.