THE GLUTE MECHANIC :
PL1. BB RDL OFF THE PINS
just inside hip width stance and
set safeties to your lowest position of good
6 sets : 20-10-4-4-4-4
*first couple sets are just ramping warm ups.
don’t rest all day between sets.
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 BB 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 : 8-8-8
3. QUADRUPLED PENDULUM HIP EXTENSION
single leg movement done on all fours. can be
done under a reverse hyper, or even sticking a
db behind the knee
3 sets : 10-10-10
4. SIDE LYING EXTENDED RANGE ABDUCTION
this one is at the edge of a flat bench with the top
leg hanging down across the hips and pulling up
into abduction with a straight leg.
3 sets : failure
5. BB HIP THRUST
stances as follows :
set 1 : sumo
set 2 ; just outside hip width
set 3 : feet together
set 4 : b stance
4 sets : 15-15-15-8 ( do both sides)
****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.