01
09
2024

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
GLUTE & QUAD DOMINANT

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PRIMARY SESSION LIFTS (PL) :
*ONLY TRAIN THESE IF YOU DON’T DO THE FULL
LEG DAYS ON DAILY TRAINER OR YOUR OWN LEG DAYS

 

PL1. GLUTE HAM RAISE (S/S)
ANTERIOR DEVELOPER/BODYWEIGHT LEG EXT.
hip width stance | 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 : 0-1 RIR | 0-1 RIR
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

 

PL2. 2DB SIDE LOADED BULGARIAN SPLIT SQUAT
dbs held at sides with a medium stride length to allow some knees
over toes flexion.
4 sets : 8-8-6-4 + bodyweight drop to 0-1 RIR
rest periods : 3 min
*use 1-2 warm up sets prior to setwork
*prog overload each set in succession if needed

 

 

PL3. PETERSON VMO STEP UP
done from elevated surface ( which you can increase or decrease based on
your range and capabilities. ) wedge the heel of the elevated foot to
encourage toe drive. support leg is held stiff and on the heel so you don’t
push off with that leg. its a single leg vmo squat. add weight with an
ipsilaterally loaded db and in a rack so you can grab a post for
stability.

3 sets : 12-10-8
*prog overload each set in succession

 

 

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 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
*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 : 12-10-8
*prog overload each set in succession
*SLOPED PLATFORM = take a 45lb bumper plate and
elevate side furthest from you to create a downslope.

 

 

3. 45 DEGREE HIP EXTENSION
just outside hip width stance with toes inward
3 sets : 20-15-12
*prog overload each set in succession

 

 

4. QUADRUPLED PENDULUM HIP EXTENSION
db held behind the knee with ( pad or towel ) and kicked back
in a bent knee position from an all fours floor position ( or from
a reverse hyper )
2 sets : 10 to 15
*prog overload each set in succession

 

 

5. STANDING CABLE HIP EXTERNAL ROTATION
cable set to shoulder height in standing position with strap
hooked just below your knee. side profile to cable with furthest leg
hooked up, swing that hip open and downward into abduction and
some extension.
2 sets : 10 to 12
*prog overload each set in succession

 

 

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