02
05
2024

NEW SPLIT | SESSION TWO : GLUTE & HAM DOMINANT

By Adam 0

SESSION TWO
GLUTE & HAM DOMINANT

——————————————-

 

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
hip width stance
3 sets : 0-1 RIR
*prog overload each set in succession

 

SEATED LEG CURL
legs together and leaning fwd for a bigger stretch position
2 sets : 10 to 15
*prog overload each set in succession

MEAT AND POTATOES LIFT
” KNEE FLEXION “

PL2. HIP EXTENSION DOMINANT SNATCH GRIP DEADLIFT
just outside hip width stance with an rdl style pull
and limited knee flexion. think hinge. grip is wide pronated
in the snatch position. may need to pull from blocks or safety bars as per your
mobility and anatomy.
4 sets : 8-8-6-4
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession

 

PL3. HANGING BB SPLIT SQUAT
longer stride with bar suspended under you
3 sets : 12-10-8 ( do both stances each set )
*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  Рso do both sides.
2 sets : 0-1 RIR

 

2. SEATED BB GOOD MORNING
use a wide stance on the floor from a seated bench or
plyo box position. hinge fwd with hips abducted with a neutral spine
position. this is only hard in your end ranges, but forces a stretch
position you normally wouldn’t get.
3 sets : 10-10-10
*prog overload each set in succession

 

3. 45 DEGREE HIP EXTENSION
feet just outside hip width with toes turned in slightly. this
should create a bit of hip internal rotation that will stretch
your glutes more.
3 sets : 20-15-12
*prog overload each set in succession

 

 

4. REVERSE HYPER
legs together
3 sets : 25-20-15
*prog overload each set in succession

 

5. CABLE HIP EXTERNAL ROTATION (C/S)
STANDING CABLE ADDUCTION
cable set for downward trajectory of hip abduction at
45 degrees. ankle cuff hooked on inside of ankle to cable on far leg with leg bent and
externally rotated at the hip. | cable stays in high position with cuff hook
to outside of ankle on closest leg held straight. imagine doing the half splits, then pulling
hip inward in adduction each rep.
2 sets : 12 to 15 | 15 to 20

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