GLUTE MECHANIC : SESSION ONE
RESTORATION, ACTIVATION, AND SUPERIOR DEVELOPMENT
FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”
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FREQUENTLY ASKED QUESTIONS :
WATCH THIS VIDEO FOR AN OVERVIEW
EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE ARE 2 GLUTE FOCUSED WORKOUTS EVERY WEEK.
THE (PL) PRIMARY LIFT(s) IS ONLY TO BE DONE IF YOUR’E NOT TRAINING THE DAILY TRAINER LEG DAYS (WHICH HAVE THESE BUILT INTO THE LEG DAYS) OR DOING MUCH OTHER LEG TRAINING VOLUME IN YOUR TRAINING. IF YOU ARE DOING PROPER LEG TRAINING, YOU WILL NOT WANT TO DO THE PRIMARY LIFT. ALSO, IF YOU WANT TO ONLY GROW GLUTES AND NOT THE LEG DEVELOPMENT WITH IT, THEN EXCLUSION IS ALSO A GOOD OPTION THERE.
- ALL STANCES, POSITIONS, AND CUES WILL BE LISTED BELOW EACH EXERCISE
- REP RANGES AND INTENSITY VARIABLES WILL VARY AND WILL BE LISTED AND EXPLAINED
- ALPHA GLUTES IS IT’S OWN MEMBERSHIP THAT CAN BE ADDED TO THE DAILY TRAINER OR DONE EXCLUSIVELY. IF YOU WANT THE LEG DEVELOPMENT AND OVERALL PHYSIQUE DEVELOPMENT, YOU WANT THE DAILY TRAINER. THE BEST RESULTS COME FROM USING BOTH.
- REST DAYS ARE RELATIVE TO EACH PERSON, IF YOU WOULD LIKE MORE PERSONAL
MANAGEMENT, I’D RECOMMEND YOU DID REMOTE MANAGEMENT COACHING THAT HANDLES YOUR NUTRITION AND TRAINING VARIABLES AS THEY PERTAIN TO YOU AND YOUR GOALS/CIRCUMSTANCES. - IF YOU HAVE QUESTIONS, CLICK THE COMMENT BUBBLES
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SESSION ONE
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PL1. DEFICIT SINGLE LEG HAMSTRING RAZOR CURL
done from a glute ham raise position but with just
one leg doing the knee flexion. for the deficit, you set up so your
ankle support is higher than your knee position to create an
uphill pull. i use a floor glute ham and just block up the back end.
this can get incredibly hard the larger the deficit is.
3 sets : 0-1 RIR
*reps in reserve
ARMS/SAFETY’S
inside hip width stance with high bar squat loaded bb. set
the spotter arms up to the lowest you can go with a neutral
spine position.
4 sets : 12-10-8-5
*prog overload each set in succession
PL3. EXAGGERATED STRIDE DB SPLIT SQUAT
use a very long split stance that you will actually try and
lengthen each set slightly ( unless you can do the splits
easily, this is going to be very challenging to even mobilize )
be conservative with the loading using a single db
offhand ( contralaterally ) and a pipe to stabilize with
the free hand as well.
3 sets : 15-12-10
*prog overload each set in succession
DYNAMIC WARM UP MENU :
1. LYING STIFF LEGGED HIP
FLEXOR RAISE
lying on slight decline bench. raise and lower
legs locked into extension.
3 sets : 0-1 RIR
*reps in reserve
90/90 SEATED HIP INTERNAL/EXTERNAL ROTATION
2 mobilizing sets not done statically ( so moving in a stretch
position. )
2 sets : x-x
SESSION :
1. SEATED DB FROG ADDUCTION
seated on flat bench with feet in frog position on
the bench in front of you. db’s lay on knees to open
the hips and pull up to train adduction in that plane.
3 sets : 15-12-10
*prog overload each set in succession
2. CURTSY DEFICIT SPLIT SQUAT
front foot elevated slightly ( 3-5 inches ) to create
a deficit. stride length long enough to not encourage
forward knee travel on lead leg. back leg crosses over
the lead one to create a bind and force more glute
stretch.
3 sets : 10-10-10
*do both sides
*prog overload each set in succession
3. BB SKORCHER HIP THRUST
wedge the feet back towards you on these by
using a slant board or floor wedge. this will be
toe to heel elevation. make sure your shins
are a tad obtuse in the top position ( slightly
greater than 90 degrees ).
3 sets : 8 to 10
*make sure every rep hits full hip extension with a pause
*prog overload each set in succession
4. REVERSE HYPER
i use dual straps so i can kick legs open in a sumo style
position. but standard setup works bilaterally as well. come to
think of if – odds are your gym doesn’t have a reverse hyper…
not surprising. use a one arm db rdl or single leg cable
kickback to train similar hip extension.
3 sets : 25-20-15
*prog overload each set in succession
5. SEATED MACHINE ABDUCTION WITH LIGHT
BAND JUST ABOVE KNEES
light glute band just above the knees for added tension. hinge
forward to put glutes into a stretch position while you train
abduction.
3 sets : 35-25-20