10
22
2023

GLUTE CLUB | SESSION TWO

By Adam 0

SESSION TWO

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PRIMARY SESSION LIFTS (PL) :

 

PL1. SEATED LEG CURL LEANING FWD
legs together and leaned fwd which puts an aggressive
stretch on the hamstrings – watch out lol.
3 sets : 12-10-10
*prog overload each set in succession
 

RAZOR CURL FROM GHR ( GLUTE HAM RAISE )
hip width stance. extend hips fully in the long position, then
pull back in knee flexion like a leg curl. this ones nasty.
2 sets : 0-1 RIR

 

MEAT AND POTATOES LIFT
” KNEE FLEXION “

PL2. BB ROMANIAN DEADLIFT
hip width stance with soft knees. train with neutral spine
to your max tolerated depth.
4 sets : 8-6-4-4 + any reps in reserve
rest periods : 2 min
*prog overload each set in succession

 

PL3. LOW BAR BB BOX SQUAT
low bar position with medium sumo stance. set
box to lowest depth you can tolerate based on your mobility
and anatomy. this should cue to to bend fwd as you squat
and have less knee flexion than a quad dominant squat.
3 sets : 10-8-6 + any reps in reserve
*prog overload each set in succession

HIP & GLUTE SPECIFICITY : 

1. SQUATTED HIP INTERNAL & EXTERNAL ROTATION
sit in squat bottom with heels wedged and pull hip open and closed
internally and externally until it frees up those motions.
3 sets : non static stretches ( dynamic with some controlled movement articulations )

superset with

SEATED HIGH BENCH STIFF LEGGED HIP FLEXION
( UNILATERAL )
seated on high bench position with full leg suspension in hanging position.
lock leg into knee extension ( quad flex ) and raise up as far as possible
while maintaining that tight position.
3 sets : 10-10-10
*do both sides

 

2. SINGLE LEG REVERSE HYPER
shoot for some hyperextension to maximally 
hit the glutes
3 sets :15 to 20
*prog overload each set in succession

 

3. SINGLE LEG SHOULDERS AND FEET ELEVATED
HIP THRUST
shoulders on bench and foot on bench of same height for a deficit
bottom position stretch. full thrust to hip extension.
3 sets : 15-12-10
*prog overload each set in succession with band tension
( or whatever you have around for loading )

 

4. BB GLUTE BRIDGE
hip thrust from the floor position, so a partial
ROM to a hip thrust. stance just outside hip width.
3 sets : 10-10-10
*prog overload each set in succession

 

5. SINGLE LEG MACHINE ABDUCTION
sit a tad sideways to get more internal stretch than
you would doing standard double leg way.
2 sets : 15-12 ( do both sides for rx )

 

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