12
18
2023

GLUTE CLUB : SESSION 2

By Adam 0

SESSION TWO

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PRIMARY SESSION LIFTS (PL) :

 

PL1. SLIGHT DECLINE DB LEG CURL
set bench at 15 degree decline and chest support. db is held
in feet. train full range of motion into the stretch position
( not knee hyperextension ) and squeeze to a paused top
contraction each rep.
3 sets : 12-10-8 + any RIR last set
*prog overload each set in succession

 

SINGLE LEG INVERTED LEG CURL GHR
high plyo box for full negative space and make sure
your knee flexion is obtuse as its anchored in to bias the hamstrings more
( obtuse is greater than 90 degrees )
2 sets : 0-1 RIR
*load/prog overload with ipsilateral db loading ( same side )
*do both sides

 

MEAT AND POTATOES LIFT
” KNEE FLEXION “

PL2. SNATCH GRIP BB RDL
wide pronated grip with hip width stance. this
grip tends to force you to be more hingey which is what
I want. your back also gets hit different with the wide grip.
4 sets : 8-8-6-6
rest periods : 2 min
*prog overload each set in succession

 

PL3. LONG STRIDE SUSPENDED BB SPLIT SQUAT (C/S)
ELEVATED SIDE LYING HIP RAISE
use a longer stride with toes wedged to drive hamstring by keeping
knee behind the ankle. bar is held underneath you
like a Jefferson squat| for hip raise use 12 inch elevation  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 : 8 to 10 + any RIR | 0-1 RIR ( match sides for reps )
*prog overload each set in succession

HIP & GLUTE SPECIFICITY :

 

1a. HIPS INTERNALLY ROTATED DB RDL
hip width stance with feet turned inward slightly
2 ( light ) sets : 8 to 10

 

1b.SEATED HIGH BENCH STRAIGHT LEG
HIP FLEXION
seated on high bench with full leg suspension allowed. lock leg
in extension ( quad flexed ) and raise controllably with the hip
flexors. do unilaterally  – so do both sides.
3 sets : 0-1 RIR

 

2. DB FROG PUMP
hips abducted glute bridge with db
loading on the hips.
3 sets : 20-20-20
*prog overload each set in succession

 

3. FEET ELEVATED BB HIP THRUST
standard thrust setup but with feet blocked up
3-4 inches to create a deficit. stance is hip width with
toes straight fwd.
3 sets : 12-10-10
*prog overload each set in succession

 

 

4.  DYNAMIC REVERSE HYPER
body centered on pendulum with full power
hip extension in max effort.
3 sets : 15-20-15 ( ascending with prog. overload )
*prog overload each set in succession

 

5. SEATED + BANDED MACHINE ABDUCTION
wear a glute band just above knees on top of standard
machine loading
3 sets : 25-20-15
*match sides for reps

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