03
28
2023

GLUTE MECHANIC : SESSION TWO

By Adam 0


SESSION TWO

——————————————-

PL1. LYING LEG CURL
hip width stance
3 sets : 20-15-12
*prog overload each set in succession

PL2. BB FRONT SQUAT TO
SPOTTER ARMS
stance hip width with toes out slightly
and heels elevated. squat as deep as you can
while keeping an upright torso and good spine
position.
4 sets : 5-5-5-5
*prog overload each set in succession

PL3. DB BULGARIAN SPLIT SQUAT
 rear foot elevated to ankle with a shorter
stride and vertical torso.
3 sets : 20-15-12
*prog overload each set in succession 

 

 


 

1. SEATED STIFF LEGGED HIP FLEXOR
RAISE FROM HIGH BENCH POSITION
done unilaterally from a high enough seated position
to allow full leg hang in the bottom. you’ll have to
scoot towards the side your training to allow for leg
to hang off edge of bench or box. quad flexed in stiff
legged position to bias the hip flexor.
2 sets : 0-1 RIR
*reps in reserve

superset with

90/90 SEATED HIP INTERNAL ROTATION
2 mobilizing sets not done statically ( so moving in a stretch
position. )
2 sets : x-x

 

2. QUADRUPLED PENDULUM HIP EXTENSION
on all fours with bent knee position and kicking
back into hip extension. db held behind the knee, on a
kickback machine, using a smith machine, or using
a reverse hyper pendulum.
3 sets : 12-10-8
* prog overload each set in succession

 

3. SINLGE LEG CABLE KICKBACK HIP
EXTENSION WITH FOOT TURNED OUT
cuffs worn on the ankles with hook to front of
ankle. turn working foot outward to bring
in some external hip rotation/abduction.
3 sets : 12 to 15
*prog overload each set in succession

 

 

4. 45 DEGREE BACK EXTENSION
inside hip width v stance.
3 sets : 25-15-12
*prog overload each set in succession

 

5. SIDE PLANK HIP RAISE WITH TOP
LEG CLAM ABDUCTION
double hip abduction from side lying position. top leg
opens clam style . bottom hip abduction
lifts your whole body up and locks in on that
bottom glute medius.
3 sets : 0-1 RIR
*reps in reserve
*match sides for reps

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