AG | 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/ARE 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 LIFTS. ALSO, IF YOU WANT TO ONLY GROW GLUTES AND NOT THE LEG DEVELOPMENT WITH IT, THEN EXCLUSION IS ALSO A GOOD OPTION THERE.
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SESSION ONE
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PRIMARY SESSION LIFTS ( PL ) :
1. GLIDING LEG CURL
done from floor position on back using a
concept 2 rower seat, or a glute ham roller, or
even a swiss ball. drive hips up as you pull under
with a leg curl. focus on keeping hips high for more
isometric tension throughout the set.
3 sets : 0-1 RIR
*prog overload each set in succession
hip width stance
4 sets : 8-6-5-4 + rest pause 1-2
*prog overload each set in succession
*use a couple warm up sets to work to first working set
3. WEDGED DB BULGARIAN SPLIT SQUAT
rear foot elevated with toes wedged. make sure stride
is long enough so knee isnt tracking fwd over toes and
stays over mid foot/ankle.
3 sets : 12-10-8
*prog overload each set in succession
HIP & GLUTE SPECIFICITY :
1. SEATED DB FROG ADDUCTOR RAISE
seated on flat bench with feet in frog position
and dbs loaded on legs ( just above knees ).
this trains the stretch position and a slight
raise into hip adduction against the loading.
3 sets : 15-12-10
*prog overload each set in succession
2. REVERSE HYPEREXTENSION MEDLEY
set 1 : single leg
set 2 : single leg with hip abducted ( turned out )
set 3 : bilaterally with legs together and straight
set 4 : bilaterally with scoop method ( knees slightly bent )
4 sets : 15 to 25
*prog overload each set in succession
3. SMITH MACHINE SINGLE
WIDE STANCE KAS GLUTE BRIDGE
use a wide stance with one leg in standard thrust
position, and the other one laying straighter on the
heel for stability. this will be a single side emphasis
thrust staying in the kas range ( mid rage drop ins
to emphasis on the full extension in the top every rep )
3 sets : 12-10-8
*prog overload each set in succession
4. DEFICIT KNEELING BB SQUAT
shoulder width kneeling stance and feet laid
open to the floor ( not toes spiked to floor ). kneel
glutes to heels and thrust back up to upright position.
i use a slight elevation to kneel on ( a few inches ) to
help exaggerate the glute stretch in the bottom position.
3 sets : 12-10-8
*prog overload each set in succession
5. STANDING CABLE HIP EXTERNAL ROTATION
cuff or strap just below the knee with cable set to just below
that height according to your anatomy. cable hooks to outside
leg ( cross body ) and that leg opens like a door hinge into
hip external rotation.
2 sets : 10 to 12
*match sides for reps
SINGLE LEG SEATED MACHINE ABDUCTION
1 set : 15
*do both sides