THE GLUTE MECHANIC WEEKLY WORKOUT 1 MAX EFFORT DAY HEAVIER WORK WITH PROGRESSIVE OVERLOAD MODERATE LENGHT REST PERIODS ——————————————- PL. BB RDL hip width stance 1-2 warm up sets before these working sets 4 SETS : 5...
THE GLUTE MECHANIC WEEKLY WORKOUT 2 DYNAMIC EFFORT DAY LIGHTER MORE PUMP FOCUSED WORK SHORT REST PERIODS ——————————————- PL. BB ZERCHER BULGARIAN SPLIT SQUAT bb loading in elbow crease 4 SETS : 8-8-8-8 + drop 8 1. QU...
ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues BLACK HILLS BARBELL | @blackhillsbarbell 90 DAYS TO ALPHA | @90daystoalpha BLACK HILLS SUPPLEMENT SCIENCES | @blackhillssupplementsciences PERSONAL FB : ADAM HUNSAKER ————————————...
HAMSTRINGS | GLUTES ANTERIOR CALVES ADDUCTORS | LIGHT QUADS ————————————– PREHAB/ACTIVATION/MOBILITY SHOULDER OPENERS/FRONT RACK MOBILITY SUPER SQUAT MOBILITY ANKLE/FOOT MOBILITY PSOAS STRETCH/RELEASE HIP INTERNAL & EX...
LATS | TRAPS BICEPS | NECK ————————————– PREHAB/ACTIVATION/MOBILITY RHOMBOID RELEASE USING TENNIS BALL ACTIVE RELEASE ON CHEST/LAT INSERTIONS SNATCH GRIP PRESS BEHIND HEAD BASIC HIP EXTENSION SHOULDER INTERNAL/EXTERNAL ROT...
SHOULDERS | TRICEPS LIGHT CHEST | POSTERIOR CALVES MEDIAL DELT EMPHASIS ————————————– PREHAB/ACTIVATION/MOBILITY THORACIC SPINE MOBILITY SEATED CABLE FACE PULLS ACTIVE RELEASE ON CHEST/LAT INSERTIONS SHOULDER INTERNAL/EXTE...
QUADS | ADDUCTORS | HAMSTRINGS LIGHT GLUTES ————————————— PRE-HAB/ACTIVATION/MOBILITY PVC PIPE SHOULDER OPENERS HIP EXTENSION/SUMO PREP PIRIFORMIS RELEASE HIP INTERNAL/EXTERNAL ROTATION COSSACK SQUAT FROG PUMPS SINGLE LEG...
BICEPS | TRICEPS BACK | NECK | FOREARMS BACK TOUCH UP —————————————————- PRE-HAB/ACTIVATION/MOBILITY BAND SHOULDER OPENERS HANGING LAT STRETCH SHOULDER INTERNAL/EXTERNAL ROTATION UPPER TRAP STRETCH...
——————————————————————- RESTORATION, ACTIVATION, AND DEVELOPMENT ——————————————...
THE GLUTE MECHANIC WEEKLY WORKOUT 2 GLUTE MAXIMUS/GLUTE MEDIUS GLUTE MINIMUS/ABDUCTION ——————————————- PL. BULGARIAN SPLIT SQUAT sharp stride for quad dominance 4 SETS : 10-10-10-10 *20 total reps each set with both...