03
06
2024

AG | SESSION TWO | GLUTE & HAM DOMINANT

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. LYING LEG CURL
hip width stance
3 sets : 20-15-10
*prog overload each set in succession

NORDIC LEG CURL
open chain leg curl done from kneeling position with
legs anchored in a GHD or some device that wedges you in
at the ankles. you need accommodating resistance from reverse band
tension to smooth out the strength curve and make it trainable for
negative and position rep balance. stance is hip width kneeling with band
tension coming from behind/above you.
2 sets : 0-1 RIR
*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 : 10-8-6-4
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession

 

PL3. SUMO STANCE STRADDLE LIFT
done with a t bell, kb. or db on platforms with a sumo stance.
3 sets : 15-10-8
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 CHAOS HIP THRUST
use a very heavy band on a rack that you use as your surface
for footing ( set as low as you can without band touching floor )
use a bench for shoulder support ( lower the better as most are too high )
if you are able to load this, use a bb or as heavy of db as you can handle.
the instability is what’s good about this one for hypertrophy. do both sides.
3 sets : 10 to 15
*prog overload each set in succession

 

 

3. DB FROG PUMP
feet together with knees out in hip abduction to make
it hip extension in abduction which is perfect glute conditions.
db loads on hips.
2 sets : 20 to 30
*prog overload each set in succession

 

 

4. SINGLE LEG REVERSE HYPER
line hip up with the pendulum for each side.
3 sets : 15 to 20
*prog overload each set in succession

 

5. SINGLE LEG SEATED MACHINE ADDCUTION
(C/S ) SINGLE LEG SEATED MACHINE ABDUCTION
seated and turned slightly to help increase the negative stretch position
on both movements. do both sides on both movements.
2 sets : 15-12 | 15-12

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