AG | SESSION TWO | GLUTE & HAM DOMINANT
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. GLUTE HAM RAISE
Keep a straight line from knee to hip to shoulder. Lower under control
until the knees are nearly extended and the lifter is approximately
parallel to the floor. Avoid bending the torso further forward than this
round bottom position. Initiate the lifting phase with the hamstrings.
3 sets : 0-1 RIR
*prog overload each set in succession
LYING DB LEG CURL
prone position with db held between feet
2 sets : 8 to 10
*prog overload each set in succession
MEAT AND POTATOES LIFT
HIP EXTENSION
6 WEEK PROGRESSION
2. BB RDL
just inside hip width stance with toes wedged. use and outside
shoulder width pronated bar grip. widening the grip also helps with back
cueing and development.
4 sets : 6-6-6-6
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession
done in sumo position with heels in and toes out 45 degrees. bar position
is lower, just behind the rear delts. negs are very slow and
controlled, with a rock back, then slightly fwd and back up.
6 sets : 2-2-2-2-2-2
1 min rest periods
*prog overload each set in succession
*do both stances for each split squat set
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. LYING REVERSE DECLINE STRAIGHT LEG
FLEXOR RAISE
back supported position on decline with legs locked in knee
extension ( quads flexed ). raise and lower legs in a very controlled
manner to bias the hip flexors.
3 sets : 0-1 RIR
2. SINGLE LEG KAS GLUTE BRIDGE ( B STANCE )
TUT single leg thrust with free leg simply stabilizing from a more
extended position. working side is typical vertical shin in top thrust
position. TUT means stay on the glutes without hitting the floor or
bottom position of machine.
3 sets : 12-10-8
*prog overload each set in succession
3. 45 DEGREE HIP EXTENSION
sumo stance with heels in and toes out
at approx. 45 degrees.
3 sets : 15-12-10
*prog overload each set in succession
4. SINGLE LEG REVERSE HYPER
line hip up with the pendulum for each side.
3 sets : 25-20-15
*prog overload each set in succession
5. SIDE POSITION CABLE CLAM ABDUCTION (C/S)
2 BOX COPENHAGEN ADDUCTION
side supported position with cuff/strap just below the knee and hook
to inside of leg. you’ll be facing the cable in a very low position, with the
resistance against you opening in the typical clamshell position of hip
abduction. | side plank position on 2 elevated surfaces to allow more
stretch position on the negatives. this is a pull into hip internal rotation
with a bent knee position ( the antagonist to abduction ).
2 sets : 12 to 15 | 0-1 RIR