AG | SESSION ONE
RESTORATION, ACTIVATION, AND SUPERIOR DEVELOPMENT
FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”
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FREQUENTLY ASKED QUESTIONS :
WATCH THIS VIDEO FOR AN OVERVIEW
EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE ARE 2 GLUTE FOCUSED WORKOUTS EVERY WEEK.
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
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PL1. LYING LEG CURL
hip width stance
3 sets : 8-8-8
*slow controlled reps with hard contractions
1 set : 8 + drop 20 to 25 partial reps in the bottom end range
CONTRALATERAL LOADING
db in opposite hand as trained leg. stand in the
rack so you can hang onto rack post with free hand
for stability and positioning.
3 sets : 10-8-6
*prog overload each set in succession
PL3.DB BULGARIAN SPLIT SQUAT
rear foot elevated with a small box for
front foot elevation as well to create a
drop in deficit ( larger ROM ).
3 sets : 10-12- (15 to 20)
*prog overload each set in succession
and ascend reps
DYNAMIC WARM UP MENU :
1. LYING CABLE HIP FLEXOR RAISE/KNEE LIFT
cable set low. ankle cuffs with hooks on front of ankles and
both hooked to cable. pull into a reverse squat motion driving
knees towards your torso and out. this will train the anterior
hip complex.
3 sets : 10 to 15
*reps in reserve
90/90 SEATED HIP INTERNAL/EXTERNAL ROTATION
2 mobilizing sets not done statically ( so moving in a stretch
position. )
2 sets : x-x
SESSION :
1. SEATED DB SINGLE LEG FROG
ADDUCTION
seated on flat bench with feet in frog position on
the bench in front of you. db lays on knee to open
the hip and pull up to train adduction in that plane.
3 sets : 10 to 15
*prog overload each set in succession
2. KNEELING SMITH MACHINE SQUAT
add a glute band for abduction tension and this will
be a glutes to heels hip squat.
3 sets : 15-12-10
*prog overload each set in succession
3. ONE LEG BENT KNEE REVERSE HYPER
db held behind the knee for loading. done from a reverse
hyper or high bench.
3 sets : 12-12-12
*make sure every rep hits full hip extension with a pause
*prog overload each set in succession
4. SINGLE LEG CABLE KICKBACK
use and incline bench to kneel on with free
leg to help bias more actual glute on the
working leg. cuff will hook to cable on front
of ankle side. pull back into hip extension and
slight abduction.
3 sets : 12 to 15
*prog overload each set in succession
5. DB FROG PUMP
db loaded on the hips in frog position for
hip thrust. do from floor or a flat bench
back supported position.
2 sets : 35-25
*prog overload each set in succession
6. STANDING CABLE HIP EXTERNAL ROTATION
cuff just below knee with hook to inside of leg
and standing sideways to cable. hip opens out
like a wing gate into hip external rotation
3 sets : 12-12-12
*prog overload each set in succession