01
09
2024

GLUTE CLUB | SESSION TWO

By Adam 0

SESSION TWO
GLUTE & HAM 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. LYING DB LEG CURL
chest supported on flat bench with db held between feet.
3 sets : 15-10-8 + any RIR last set
*prog overload each set in succession

NORDIC LEG CURL ( POSTERIOR CHAIN DEVELOPER )
anchored position on a posterior developer ( i am actually ordering one finally
for my gym ) a GHR, or even using a smith machine bar and a pad work well.
this is an open chain knee flexion exercise with knees, hips, and shoulders
in line and lowered/raised on the hamstrings. use accommodating resistance
via band deload.
2 sets : 0-1 RIR

MEAT AND POTATOES LIFT
” KNEE FLEXION “

PL2. CONTRALATERAL SINGLE LEG DB RDL
db loaded in opposite hand as working leg. this is hip extension, not spine
flexion, so keep your spine organized and hinge from the hips just as you would
with a traditional rdl.
3 sets : 8-8-8-6 + drop 6
rest periods : 2 min
*prog overload each set in succession

 

PL3. REVERSE HYPER
feet together
3 sets : 15-20-25
*prog overload each set in succession and ascend the reps

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  Рso 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 : 12-10-8
*prog overload each set in succession
*use 1 warm up set prior to setwork

 

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. 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. SEATED MACHINE ABDUCTION
1 set : 15 + drop 10
1 set : 10 + drop 10 + drop 10
*match sides for reps

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