12
30
2023

GLUTE CLUB : SESSION TWO

By Adam 0

SESSION TWO

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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. SEATED LEG CURL
legs together stance and leaned fwd into
hip extension to better stretch the hamstrings in the
lengthened position.
3 sets : 15-12-10 + drop 10 seated back to backrest
*prog overload each set in succession

 

BILATERAL 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 this bilaterally as mentioned above ( both legs together instead of unilaterally )

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 : 8-8-6-4
rest periods : 2 min
*prog overload each set in succession
*use 1-2 warm up sets before listed setwork

 

PL3. SUMO STANCE STRADDLE LIFT (C/S)
DUALLY ELEVATED SIDE LYING HIP RAISE
sumo stance with typical deficit for range of motion increase.
use a t bell, kb., or db can work also for lighter laoding
| for hip raise use 12 inch elevation  for your forearm
position and legs in the side plank with knees bent. this creates a deficit
position on the hips and hits the abduction really well.
3 sets : 10-10-10 | 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. SEATED T BELL GOOD MORNING
(sub db or kb)
seated on high bench with 2 12 inch plyo boxes set up
for a medium sumo squat stance. your seated position should
be around parallel squat depth or a tad deeper. hinge fwd into big
glute stretch position and sit back up. if you band the upper back for hip
extension resistance, it trains a more full range of tension.
3 sets : 10 to 12
*prog overload each set in succession

 

3. GLUTE FOCUSED STEP UP
use box height set up so your range in the bottom
is just below parallel for glute stretch position. make sure
the box is set at a rack so you can hang on for assistance.
step back down off the box and make sure your knee has
no forward travel ( shin stays vertical ). stay on one leg
fully for a set and then do the other. add loading with ankle
weights or db if applicable.
3 sets : 8 to 10
*prog overload each set in succession

 

 

4.  SINGLE LEG REVERSE HYPER
make sure hip is lined up with pendulum for each side
3 sets : 15 to 20
*prog overload each set in succession

 

5. SIDE LYING EXTENDED RANGE STRAIGHT
LEG HIP ABDUCTION
side lying on bench with hips all the way to one end. this allows top
leg to hang in stretch position. bottom leg is bent and tucked. keep top leg
straight and raise as high as possible.
2 sets : 0-1 RIR
*match sides for reps

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