01
22
2024

NEW SPLIT | 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. REVERSE DECLINE DB LYING LEG CURL
chest supported in declined position to make leg curl
more difficult. increase decline angle each set as per your
intuition. start at about 15 degrees of decline and adjust
15 degrees each set.
3 sets : 15-12-10
*prog overload each set in succession

WEIGHTED BACK EXTENSION
done from 45 or 90 degree position. db loading held in front
you as needed for loading. make sure each rep is full owned
with max range.
2 sets : 8-8

MEAT AND POTATOES LIFT
” KNEE FLEXION “

PL2. HIP EXTENSION DOMINANT DEADLIFT
just outside hip width stance with an rdl style pull
and limited knee flexion. think hinge.
4 sets : 8-8-6-6 + drop 8
rest periods : 2 min
*prog overload each set in succession

 

PL3. SUMO STANCE BELT SQUAT (C/S)
DUALLY ELEVATED SIDE LYING HIP RAISE
sumo stance position with heels in and toes out. emphasize hip
abduction as you squat for hip dominance |  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 : 10-10-30 | 0-1 RIR ( match sides for reps )
*prog overload each set in succession

HIP & GLUTE SPECIFICITY :

 

1a. KNEELING ANTERIOR DEVELOPER STRETCH
kneeling position laying back in neutral spine position to
stretch to anterior hips and chain
2 sets : deep stretch position for a few reps

 

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.
2 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 : 10-10-10
*prog overload each set in succession
*use 1 warm up set prior to setwork

 

3. 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.

 

 

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
use cues as follows each set :
set 1 : hips pulled off seat in posterior pelvic tilt
set 2 : seated and hinged fwd
set 3 : single leg ( unilateral )
3 sets : 15-25-15
*match sides for reps

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