AG | SESSION ONE
RESTORATION, ACTIVATION, AND SUPERIOR DEVELOPMENT
FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”
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FREQUENTLY ASKED QUESTIONS :
EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE ARE 2 GLUTE FOCUSED WORKOUTS EVERY DAILY TRAINER SPLIT DROP.
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. SEATED LEG CURL
sit fwd into the movement to place a more
aggressive stretch position on the eccentric.
3 sets : 20-15-12
*prog overload each set in succession
NORDIC LEG CURL
2 sets : 0-1 RIR
*RIR = reps in reserve
2. MEAT AND POTATOES LIFT
” HIP EXTENSION “
2. DB RDL
hip width stance with toes slightly wedged and a
soft knee. initiate negatives with a butt back cue for
hip extension.
4 sets : 10-8-6-4 + drop 8
*prog overload each set in succession
3.LOW BAR WESTSIDE BOX SQUAT
low bar squat position. set band tension so its
about 25% at top position of your max effort squat weight. set up
the box height for just below parallel. open hips aggressively
and drive through the hams and glutes.
4 sets : 3-3-3-15
*prog overload each set in succession
*use a couple warm up sets before working sets listed
HIP & GLUTE SPECIFICITY :
1a. KNEELING BODYWEIGHT SQUAT WITH
HIPS INTERNALLY ROTATED
med ball held between knees and hips opened
outward as you do the movement.
3 sets : 10-10-10
*prog overload each set in succession
1b. HANGING SINGLE LEG BENT KNEE HIP FLEXION
the anti squat with single leg hip flexion. ( add loading
with ankle weight, monkey foot, band tension, etc )
3 sets : 10-10-10
2. DB FROG PUMP WITH GLUTE BAND
RESISTING HIP EXTERNAL ROTATION
db loading on hips with glute band just above the knees.
feet together with knees open ( hip abduction )
3 sets : 30-25-20
*prog overload each set in succession
3. SMITH MACHINE HIP THRUST
use a hip width stance and vertical shin position
in top of thrust. train the full range to the rx reps and
last set add partials to failure
3 sets : 12-10-8 + long rest pause 6
*prog overload each set in succession
* rest pause 3o seconds
4. SINGLE LEG STANDING KICKBACK
WITH RDL ON FRONT LEG
typical cable kickback setup only you single leg
rdl the front leg as you pull back for dual hip
extension.
3 sets :10 to 15
*prog overload each set in succession
as reps ascend
5. SEATED MACHINE ABDUCTION
add a light glute band for different tension variable
2 sets : 30-20
1 set unilateral abduction : 12 to 15