01
22
2024

NEW SPLIT | 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. HAMSTRING RAZOR CURL (S/S)
COPENHAGEN ADDUCTION
hip width stance drag curl from ghd or similar anchored position | side
plank single leg hip adduction. do this from a dually elevated position on
both the forearm supported and leg supported sides. this creates adequate room
for hip drop to get a max range of motion.
3 sets : 0-1 RIR | 0-1 RIR
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

 

PL2. BB CANNONBALL SQUAT
high bar squat loading with heels wedged and stance very
close. heels in with toes out slightly. goal is maximum tolerable
depth with vertical torso position. let this one humble you and honor
the technique.
4 sets : 8-8-6-4 + drop 4
rest periods : 3 min
*use 1-2 warm up sets prior to setwork
*prog overload each set in succession if needed

 

 

PL3. ONE DB BULGARIAN SPLIT SQUAT WITH STABILTY
db loaded contralaterally ( off hand to squat lead leg ) and holding
onto something for stability with the free hand. keep the db tight to
your hip on the back leg.
3 sets : 12-10-8 + any RIR last set

 

 

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

1c. REVERSE HYPER
feet together
2 sets : 20 to 25

 

2. 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

 

 

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

 

 

4. DB FROG PUMP
db loaded on hips in abduction and thrust like
a standard glute bridge from floor position.
2 sets : 30-20
*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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