GLUTE CLUB : SESSION 2
SESSION TWO
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PRIMARY SESSION LIFTS (PL) :
done unilaterally using a machine, a monkey foot,
some leg ext machines can hack this, or a cable with
a cuff or strap.
3 sets : 15-10-10
*prog overload each set in succession
NORDIC LEG CURL
done from a ghr, or any anchored position. keep a straight line
between your knees, hips, and shoulders as you slowly lower, then squeeze
back to starting position ( very hard ) regressions are band or cable deload, or
a touch and go with hands for assistance.
2 sets : 0-1 RIR
” KNEE FLEXION “
PL2. BB GOOD MORNING
inside hip width stance with high bar squat loading
4 sets : 10-10-8- ( 6-3-1 cluster )
rest periods : 2 min
*prog overload each set in succession
feet up higher on platform and wide stance with
heels in and toes out approx 30 degrees. use the sled
weight to force a big stretch position while you maintain
your spinal integrity.
3 sets : 20-15-10 + any reps in reserve
*prog overload each set in succession
HIP & GLUTE SPECIFICITY :
1a. 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 )
1b. LYING CABLE ANTI SQUAT HIP FLEXION
flat bench and cable set to just below bench height. wear cuffs
or use a short band to anchor both feet to cable. heels together with
toes out and pull knees into a squat pattern of hip flexion with
reverse squat resistance via the cable. ( anti squat )
3 sets : 10-10-10
*prog overload each set in succession
2. REVERSE HYPER
4 sets : 30-25-20-15
*prog overload each set in succession
3. BB HIP THRUST
just outside hip width stance with toes straight fwd.
shins vertical in top of thrust.
3 sets : 15-12-8 + any reps in reserve
*prog overload each set in succession
4. DB FROG PUMP
hip thrust with hips in abduction. db lays on
hips with pad just like a typical thrust or bridge.
find the place with your hips open that you feel your glutes
the best.
3 sets : 20 to 25
*prog overload each set in succession
5. SEATED MACHINE ABDUCTION
sit a tad sideways to get more internal stretch than
you would doing standard double leg way.
3 sets : 30-25-20