12
30
2023

GLUTE CLUB : SESSION ONE

By Adam 0

Alpha GlutesRESTORATION, ACTIVATION, AND SUPERIOR DEVELOPMENT

FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”

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FREQUENTLY ASKED QUESTIONS :

EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE ARE 2 GLUTE FOCUSED WORKOUTS EVERY DAILY TRAINER SPLIT DROP. 

THE (PL) PRIMARY LIFT(s) IS/ARE ONLY TO BE DONE IF YOUR’E NOT TRAINING THE DAILY TRAINER LEG DAYS (WHICH HAVE THESE BUILT INTO THE LEG DAYS) OR DOING MUCH OTHER LEG TRAINING VOLUME IN YOUR TRAINING. IF YOU ARE DOING PROPER LEG TRAINING, YOU WILL NOT WANT TO DO THE PRIMARY LIFTS. ALSO, IF YOU WANT TO ONLY GROW GLUTES AND NOT THE LEG DEVELOPMENT WITH IT, THEN EXCLUSION IS ALSO A GOOD OPTION THERE.

 

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SESSION ONE

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PRIMARY SESSION LIFTS (PL) :
*ONLY TRAIN THESE IF YOU DON’T DO FULL LEG DAYS
AS PROGRAMMED OR YOUR OWN LEG DAYS

 

PL1. LYING LEG CURL (S/S)
ANTERIOR DEVELOPER
legs together on leg curl | kneeling leg extension with
the only joint moving being the knees. this means your entire upper
body inline and laying back into full stretch position. use a cable deload.
3 sets : 15-12-10 | 0-1 RIR
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

 

PL2. BB FRONT SQUAT
set spotter arms for parallel squat height. use an outside hip width
stance with heels wedged. keep a vertical torso position.
4 sets : 8-6-4-3
rest periods : 3 min
*use 1-2 warm up sets prior to setwork
*prog overload each set in succession if needed

 

 

PL3. CANNONBALL HACK SQUAT
heels touching v stance with feet low on platform
3 sets : 20-15-8 + drop 6 + drop 4

 

 

HIP & GLUTE SPECIFICITY :

 

1a. SEATED HIP ABDUCTION (C/S)
SEATED HIP ADDUCTION
sit in squat bottom with heels wedged and pull hip open and closed
internally and externally until it frees up those motions.
2 sets : 20-15 | 20-15

 

1b. LYING CABLE SINGLE LEG 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 )
2 sets : 10-10 ( do both sides )
*prog overload each set in succession

 

2. SINGLE LEG LANDMINE HIP THRUST WITH
SLOPED FOOT PLATFORM
bar loads one end on one hip from beside you and free leg
stays in tucked bent position out of the way. use shoulder elevation
just like any standard thrust would ( approx. 14-16 inches elevation is
pretty common height for that )
3 sets : 8 to 10
*prog overload each set in succession
*SLOPED PLATFORM = take a 45lb bumper plate and
elevate side furthest from you to create a downslope.

 

 

3. REVERSE HYPER
legs together and full dynamic swing motion
3 sets : 15-20-15 ( ascending reps with adding weight each set )
*prog overload each set in succession

 

 

4. CABLE SINGLE LEG KICKOUT
cuffs around ankles with working leg attached to cable
but brought from behind grounded leg ( this means you’re pulling
not straight back but a little to the side also cross sectionally ) . think
of this as a diagonal kickback. do both sides
2 sets : 10 to 12
*prog overload each set in succession

 

 

5. KNEELING DEFICT SMITH MACHINE SQUAT
padded kneeling position with an elevated position of 4-6 inches
give or take depending on anatomy and mobility. just outside hip width
stance with feet on ground surface. this creates an increased stretch position.
3 sets : 10-10-10
*prog overload each set in succession

 

 

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