03
06
2024

AG | SESSION ONE | GLUTE & QUAD DOMINANT

By Adam 0

Alpha Glutes
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. GLIDER CURL (S/S)
COPENHAGEN ADDUCTION
lying glute ham raise using a roller cart, sliders, or swiss ball | side plank hip int rotation done
from dually elevated position which allows more hip clearance for ROM.
pull hip into adduction to lift your body up. do both sides.
3 sets : 0-1 RIR | 0-1 RIR ( match sides for reps )
*prog overload each set in succession


 

MEAT AND POTATOES LIFT
KNEE FLEXION
6 WEEK PROGRESSION
2. LINEAR HACK SQUAT
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 : 10-8-6-4
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. FRONT FOOT ELEVATED BB SPLIT SQUAT
use a shorter stride with front foot boxed up 6 inches or so and
emphasize knee over toes flexion. do both sides
3 sets : 10-10-8 + any RIR last set only

 

 

HIP & GLUTE SPECIFICITY :

 

1a. SIDE LYING DEFICIT HIP RAISE (C/S)
STANDING CABLE HIP ADDUCTION
side plank position hip lift and double abduction of the hips. use two
benches or boxes a 12 inches at least for elevated side
plank position and more range on the negatives. | 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. STANDING SINGLE LEG HIP FLEXION
done from small plyo box and loading on the foot of
the working leg going through anti squat motion. can be done
with strap and db, monkey foot, or a kettlebell. do both sides.
3 sets : 8 to 10
*prog overload each set in succession

 

 

2. SMITH MACHINE HIP THRUST
just outside hip width stance with slight toes pointed
inward stance ( hip internal rotation )
3 sets : 20-15-12

 

 

3. SIDE POSITION GLUTE PRESS
sit sideways in leg press and shift your stance 45 degrees on
the platform with foot mid to high placement. knee should come
down behind your top shoulder ( so pull your hip open into
abduction )
3 sets : 8 to 10
*prog overload each set in succession

 

 

4. REVERSE HYPER GIANT CLUSTER SET
do one or 2 ramp up sets to get loading adjusted, then
run the cluster set doing the rep scheme repeatedly with short rest periods
of 15 to 20 seconds between each set cluster.
2 sets : 15-15
1 set : 15-15-15-15  ( or more if you can keep hitting 15 reps..or less if you can’t  )
*prog overload each set in succession 

 

 

5. POSTERIOR PELVIC TILT HIP EXTENSION
done from 45 degree or standard back extension or a ghd.
round tour t spine into flexion and hold it while pulling into
hip extension.
2 sets : 20-15
*prog overload each set in succession

 

 

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