04
08
2023

ALPHA GLUTES : SESSION 2

By Adam 0


SESSION TWO

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PL1. BB GOOD MORNING
hip width stance and high bar squat loading
3 sets : 10 to 12
*prog overload each set in succession

 

PL2. BB SPLIT SQUAT
stride length will be 90/90 position
when in bottom of squat. this is a 90 degree
leg angle from the knee. high bar squat loading.
4 sets : 8-8-6-6
*prog overload each set in succession 

 


 

1. LYING REVERSE DECLINE HIP
FLEXOR RAISE
done laying down a decline with legs locked
in flexed quad position. raise and lower while
remaining in control the entire time. squeeze
glutes in the bottom/full extension to load
up the anterior chain and stretch it.
2 sets : 0-1 RIR
*reps in reserve

superset with

90/90 SEATED HIP INTERNAL ROTATION
2 mobilizing sets not done statically ( so moving in a stretch
position. )
2 sets : x-x

 

2. REVERSE HYPER
pinned down and pulling through the hips
in to extension. underswing is hamstring drag
and pull back is glute drive hip extension.
3 sets : 20-25-30
* prog overload each set in succession

 

3. SMITH MACHINE HIP THRUST
hip width stance. shins vertical in top of thrust
so adjust your stance to that.
3 sets : 15-12-10
*prog overload each set in succession

 

4. 45 DEGREE BACK EXTENSION
sumo stance with posterior pelvic tilt, which
is round t spine pulling through the hips
to extension while back is rounded.
3 sets : 20-20-20
*prog overload each set in succession

 

5. 2 STAGE BANDED FROG PUMP
first stage is hit top of frog pump and hold
that as you just abduct the hips against the band
tension for reps. once you’re fatigued there, you just
run the thrust portion of the frogs out. loading can
be added to the hips with a bar also if needed.
2-3 sets : 0-1 RIR | 0-1 RIR
*reps in reserve
*match sides for reps

 

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