AG | SESSION ONE | GLUTE & QUAD DOMINANT
RESTORATION, 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. KNEELING RAZOR CURL (S/S)
COPENHAGEN ADDUCTION
done from ghr or nordic glute ham and is a front to
back motion biasing knee flexion and extension ( leg curl )
stance is hip width. you will need to place hands down for
assistance, but the goal is to use as little help as
possible. | side plank position done from dually elevated position
which allows more hip clearance for ROM. do both sides to rx and
match reps.
3 sets : 0-1 RIR | 0-1 RIR ( match sides for reps )
*prog overload each set in succession
KNEE FLEXION
6 WEEK PROGRESSION
hip width stance with feet lower on platform ( low as you can
place them and keep your heels down for a full foot squat pattern.
4 sets : 6-6-6-6
tempo : 3-1-1 ( 4 sec negs – 1 sec pause – 1 sec positives )
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
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 : 10-10-10
*prog overload each set in succession w db loading
same side ( ipsilateral )
HIP & GLUTE SPECIFICITY :
1a. SIDE LYING HIP RAISE (C/S)
STANDING CABLE HIP ADDUCTION
side plank position hip lift and double abduction of the hips | done like a half
splits pull in adduction to midline using same cable setup. cuff on ankle with hook
to outside of ankle on inside leg ( working side ). do both sides on both moves.
3 sets : 0-1 RIR | 20-15-12
*prog overload each set in succession
1b. LYING SINGLE LEG 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 )
3 sets : 8 to 10
*prog overload each set in succession
2. REVERSE HYPER
legs together
3 sets : 30-20-15
3. GLUTE FOCUSED STEP DOWN
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 : 12-10-8
*prog overload each set in succession
4. QUADRUPLED PENDULUM HIP EXTENSION
all fours position with db held behind knee in bent position.
pull back to full hip extension. do both sides.
2 sets : 12-10
*prog overload each set in succession
5. BB KAS GLUTE BRIDGE
hip thrust done more in the top range of hip thrust.
don’t allow full bottom position, to keep tension on the
glutes.
3 sets : 10-10-10
*prog overload each set in succession