Author archive: Adam
07
23
2021

ALL NEW | WORKOUT 1 (MAX EFFORT)

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...

07
23
2021

ALL NEW | WORKOUT 2 (DYNAMIC EFFORT)

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...

07
16
2021

CHEST | SHOULDERS | CALVES

ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues BLACK HILLS BARBELL | @blackhillsbarbell 90 DAYS TO ALPHA | @90daystoalpha BLACK HILLS SUPPLEMENT SCIENCES | @blackhillssupplementsciences PERSONAL FB : ADAM HUNSAKER ————————————...

07
16
2021

HAMSTRINGS | GLUTES | ANTERIOR CALVES | ADDUCTORS | LIGHT QUADS

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...

07
16
2021

LATS | TRAPS | BICEPS | NECK

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...

07
16
2021

SHOULDERS | TRICEPS | LIGHT CHEST | POSTERIOR CALVES

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...

07
16
2021

QUADS | ADDUCTORS | HAMSTRINGS | LIGHT GLUTES

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...

07
16
2021

BICEPS | TRICEPS | BACK | NECK | FOREARMS

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...

07
16
2021

ALL NEW | WORKOUT 1

——————————————————————- RESTORATION, ACTIVATION, ANDĀ DEVELOPMENT ——————————————...

07
16
2021

ALL NEW | WORKOUT 2

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...

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