11
05
2023

GLUTE CLUB : SESSION 2

By Adam 0

SESSION TWO

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PRIMARY SESSION LIFTS (PL) :

 

PL1. STANDING/KNEELING LEG CURL
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

 

MEAT AND POTATOES LIFT
” 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

 

PL3. SUMO STANCE LEG PRESS
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

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