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. 45 DEGREE HIP EXTENSION
hip width stance and as full of ROM as you can
take on the negatives. pull to full hip extension,
and not lumbar hyperextension.
3 sets : 12-10-8
*prog overload each set in succession
MEAT AND POTATOES LIFT
HIP EXTENSION
6 WEEK PROGRESSION
PRE EXHAUST/BLOOD WORK :
LYING LEG CURL
do one set hips turned out and one set slightly
turned inward ( this is ext and int rotation )
2 sets : 15 to 20
PL2. 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 : 8-8-6-6
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession
wide sumo position with fwd torso to bias some
hip extension and the posterior chain.
3 sets : 15-10-8
*prog overload each set in succession
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 approx. 8 to 10 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. KNEELING CABLE HIP THRUST
cable in low position with belt/strap around hips.
youll be facing away from cable with something to hang onto in front
of you for more leverage.
3 sets : 25-20-15
*prog overload each set in succession
3. QUADRUPLED PENDULUM HIP EXTENSION
done using a db behind the knee or setup at smith machine using
bar as loading on foot. do both sides.
2 sets : 10 to 12
*prog overload each set in succession
4. REVERSE HYPER
3 sets : 25-20-15
*prog overload each set in succession
5. 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