11
27
2023

GLUTE CLUB : SESSION TWO

By Adam 0

SESSION TWO

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PRIMARY SESSION LIFTS (PL) :

PL1. SEATED LEG CURL
use these stance cues  as follows :
set 1 : hip width with toes out
set 2 : hip width with toes inward
set 3 : hip width with ankles plantar flexed
3 sets : 10 to 15
*prog overload each set in succession

 

SINGLE LEG RAZOR CURL
one leg anchored in and one lays on top of
roller/bar ( point of anchoring ). do both sides.
2 sets : 0-1 RIR

 

MEAT AND POTATOES LIFT
” KNEE FLEXION “

PL2. CONTRALATERAL SINGLE
LEG DB RDL
loaded opposite of hinge leg. do both sides.
4 sets : 8-8-6-6
rest periods : 2 min
*prog overload each set in succession

 

PL3. SEMI SUMO STRADDLE LIFT (C/S)
ELEVATED SIDE LYING HIP RAISE
sumo stance ( toes out 15 degrees )  with deficit on 2 plyo
boxes or using bumper plates. this is a combo
of a squat and a dead with hip extension as well
as flexion. | for hip raise use a flat bench for your forearm
position in the side plank with knees bent. this creates a deficit
position on the hips and hits the abduction really well.
3 sets : 12-10-8 + any RIR | 0-1 RIR ( match sides for reps )
*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. 45 DEGREE HIP EXTENSION
sumo stance pulling with hips and
not the lower back.
3 sets : 25-20-15
*prog overload each set in succession

 

3. BB GLUTE BRIDGE
hip width stance and done from floor position
3 sets : 10-8-6
*prog overload each set in succession

 

 

4. SINGLE LEG CABLE KICKBACK WITH SLIGHT
ABDUCTION IN END RANGE
low cable position with cuffs on and hooks to front of ankle.
scoop hip extension back as you lean fwd into hip
extension. as you reach the long position on the kickback,
pull hip out into some abduction.
3 sets : 15-12-10
*prog overload each set in succession

 

5. SIDE LYING EXTENDED RANGE STRAIGHT
LEG ABDUCTION
side supported on bench with hips to end of bench. this allows the
top hip to take a forced stretch position in the bottom range. pull leg
up using the glute medius. make sure you’re in position so its not
your hip flexor pulling.
3 sets : 0-1 RIR
*match sides for reps

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