SESSION ONE | GLUTE & QUAD DOMINANT
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
STANDING CABLE ADDUCTION
legs together position | cuff around ankles with hook
to outside of ankle. set pulley above hip height a bit and leg closest
to cable is attached from side profile. do this like the half splits in
context.
3 sets : 20-15-12 | 20-15-12
*prog overload each set in succession
PRE EXHAUST/BLOOD WORK :
SEATED LEG EXTENSION
do one set in cannonball ( knees out with feet turned out )
and one set with legs together.
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 : 15-10-8-6
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
PL3. FRONT FOOT WEDGED BB BULGARIAN SPLIT SQUAT
high bar squat loading with a standard stride and front foot wedged
on the heel side. do both sides
3 sets : 12-10-8
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. DB FROG PUMP
hips abducted hip thrust with db loading on the hips
2 sets : 25-20
3. BB HIP THRUST
just outside hip width stance with vertical shins
in top of thrust
3 sets : 15-10-8
*prog overload each set in succession
4. KNEELING DEFICIT SMITH MACHINE SQUAT
create the deficit by elevating the kneeling position only at the
knees and ankle side is lower topographically. use a medium sumo
kneeling stance. if you can get positioned so you go into some hip extension
as you kneel down, your glutes will get more stretch position. ( this means
torso will lower while held neutral on the spine )
3 sets : 12-10-8
5. CABLE KICKBACK
cuff worn on ankles with hook to front of shin. i like to use 3 positions
on these as follows each giant set.
set 1 : cross body at 45 degrees for abduction + extension
set 2 : 90 degree bent fwd with knee bent
set 3 : standing with 45 degree hip ext
2 sets : 30-30 ( 10 reps in each position )
*prog overload each set in succession