SESSION ONE | GLUTE & QUAD DOMINANT
RESTORATION, ACTIVATION, AND SUPERIOR DEVELOPMENT
FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”
——————————————————————-
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.
____________________________________
FOLLOW ME ON THE SOCIALS :
ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
BLACK HILLS BARBELL | @blackhillsbarbell
90 DAYS TO ALPHA | @90daystoalpha
FB CREATOR ACCT : @THE MUSCLE MECHANIC
JOIN MY NEW PRIVATE/VIP GYM :
BLACKHILLSBARBELL.COM
DEDICATEANDDOMINATE.COM
90DAYSTOALPHA.COM
——————————————————————————————
SESSION ONE
GLUTE & QUAD 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
COPENHAGEN ADDUCTION
lying position with foam roller under hips and db held in feet| 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 : 20-15-12
*prog overload each set in succession
PRE EXHAUST/BLOOD WORK :
SEATED LEG EXTENSION
hip width stance
2 sets : 20 to 25
*prog overload each set in succession
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 : 8-8-6-6
tempo : 3-1-1 (3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
PL3. CANNONBALL LEG PRESS
feet together and stance very low on platform. its okay if you
go onto your toes in the bottom for more flexion, but do this very
safely. avoid this if your knees or anything else can’t handle that cue.
3 sets : 20-15-10
HIP & GLUTE SPECIFICITY :
1a. SEATED MACHINE ADDUCTION (S/S)
SEATED MACHINE ABDUCTION
3 sets : 30-20-15 | 30-20-15
*prog overload each set in succession
1b. LYING DECLINE SINGLE LEG HIP FLEXION
done on a slight decline position doing a single leg anti squat
type motion into hip flexion ( same as squat ). its loading at the foot with
a monkey foot or a weight plate banded to your foot.
3 sets : 8 to 10
*prog overload each set in succession
2. SINGLE LEG REVERSE HYPER
hip lined up on pendulum. do both sides.
3 sets : 25-20-15
3. 45 DEGREE HIPS ABDUCTED EXTENSION
set up like a standard 45 degree extension, but with knees opened
up wide ( hips abducted ) as you pull hip extension to that.
2 sets : 10 to 15
*prog overload each set in succession
4. SINGLE LEG BB HIP THRUST
unilateral hip thrust ( use b stance if you can’t do single
leg ) do both sides. make sure shin is vertical in top position.
3 sets : 8 to 10
5. CONTRALATERAL BENT KNEE DB RDL
db loaded off hand to hinge leg. ( opposite side )
make sure to bend the knee some to help stretch the glutes more
in the bottom position.
2 sets : 10-10
*prog overload each set in succession