01
04
2023

ALPHA GLUTES : SESSION 2

By Adam 0


SESSION TWO

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PL1. GHR OR GLUTE HAM GLIDER CURL
3 sets : fatigue/failure

NORDIC LEG CURL
hip width stance
2 sets : failure

PL2. DB  DEADLIFT
bottom of movement will be mid shin or as low as
you can keep good form. you will have tension the
whole time with no touchdowns on the floor. dbs
will be held almost like a trap bar in a neutral position
in line with the hips.
4 sets : 12-10-8-6

PL3. BACK EXTENSION 
close stance with toes turned inward
3 sets : 10-10-10

 


 

1. LYING REVERSE DECLINE
HIP FLEXOR RAISE
lying down a decline back supported.
legs locked on quad flex. lower and raise
legs.
3 sets : failure

 

2. REVERSE HYPER
4 sets : 30-25-20-15

3. BB HIP THRUST
hip width stance
3 sets : 8-8-8 + drop 8

 

4. QUADRUPLED PENDULUM HIP EXTENSION
done on all fours with a db held behind the working
side knee for loading. its a kick back into hip extension.
3 sets : 12-10-8

 

5. SIDE LYING HIP RAISE
side plank position abduction with top
leg abduction as well. double hip abduction.
3 sets : failure

 

 

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