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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PRIMARY SESSION LIFTS ( PL ) :
1. SINGLE LEG STANDING LEG CURL
use a machine if applicable or hack a leg extension
if allows. can use cable or a monkey foot as well. even
a heavy ankle weight can work.
*prog overload each set in succession
3 sets : 12 to 15
*prog overload each set in succession
INVERTED LEG CURL WITH OBTUSE
KNEE FLEXION
see instagram/fb reels
3 sets : 0-1 RIR ( 9 RPE scale )
*RIR = reps in reserve
2. SUMO STANCE DB GOBLET DEEP BOX SQUAT
we want to eliminate fwd knee travel and squat through the
posterior chain more. work to as low of a box position as you
can based on your mobility.
3 sets : 10-12-15 to 20
*prog overload and ascend reps if possible for you
3. BB KANG GOOD MORNING
use a slant board for heel wedge and stance
can be just outside hip width. this will be odd in that
you never stand back up to top position. you rock from
hip extension good morning down into squat bottom and
back to good morning.
3 sets : 10-10-10
*prog overload each set in succession
HIP & GLUTE SPECIFICITY :
1a. 90/90 HIP INTERNAL ROTATION FROM BENCH
leg laying across flat bench in 90 degrees hip and
knee flexion with knee hanging off edge of bench. your
upper leg/femur should be perpendicular to the bench.
hinge hip upwards as far as you can. add ankle weights
for loading if applicable.
3 sets : 10ish
*prog overload each set in succession
1b. REVERSE DECLINE LYING FLEXOR RAISE
legs locked in quad flex and lowered while holding the
entire anteior chain tight. in full extension, squeeze the
glutes and pause. then pull back up slowly. this will blow
up your flexors.
3 sets : 0-1 RIR
2. 45 DEGREE HIP EXTENSION
done with sumo stance and biasing glutes by
using hips to pull the hip extension.
3 sets : 30-30-30
* only use weight if you can easily pull 30 reps
on these
3. SEATED BB GOOD MORINING
seated on bench with feet in sumo stance on the
floor. hinge fwd while keeping a neutral spine
and stretching the glutes.
3 sets : 10 to 12
*prog overload each set in succession
4. SINGLE LEG SMITH MACHINE KAS THRUST
one leg hip thrust with a shoulder width single leg
stance and free leg extended out on the heel to
give balance and support. do both sides.
3 sets : 15-12-10
*prog overload each set in succession
5. SEATED MACHINE ABDUCTION WITH BAND
RESISTED HIP EXTENSION
band goes around stack column and then around your back
just below your armpits to resist you sitting and holding upright
position.
3 sets : 25-20-15
*match sides for reps