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. HAMSTRING RAZOR CURL
done from ghr with a front to back motion,
and knee flexion, which is leg curl. this is similar to a
ghr but with a different plane of motion.
3 sets : 0-1 RIR
*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 : 15-10-8-6
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 : 15-10-6
*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. SINGLE LEG BENT KNEE GLUTE RAISE
( see my creator account for reel on this )
anchored in on bench/box with knees at 90 degrees and feet
wedged to smith machine bar. load weight on the smith to
hold you in place. do this unilaterally and both sides.
anchor in with one leg and the other one is free.
3 sets : 0-1 RIR
*prog overload each set in succession
3. BB HIP THRUST
vertical shin position in top of thrust with stance just outside
hip width and toes fwd.
3 sets : 15-10-6
*prog overload each set in succession
4. UNILATERAL REVERSE HYPER
3 sets : 15 to 20
*prog overload each set in succession
5. SIDE LYING EXTENDED RANGE ABDUCTION (C/S)
COPENHAGEN ADDUCTION
side supported position with leg straight and hip right to edge of flat bench
to allow the hip to drop and stretch the top leg’s glute. pull up and squeeze the
glute in straight leg hip abduction. | side plank single leg hip adduction. see my reels
on facebook creator account for this one done with my specs.
2 sets : 0-1 RIR | 0-1 RIR
*prog overload each set in succession
*RIR means reps in reserve