AG | SESSION 1 + OVERVIEW
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 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 SEATED LEG CURL
sit fwd into the movement to place a more
aggressive stretch position on the eccentric.
3 sets : 20-15-12
*prog overload each set in succession
GLUTE HAM RAISE
2 sets : 0-1 RIR
*RIR = reps in reserve
2. SINGLE LEG DB RDL WITH
CONTRALATERAL LOADING
single leg hip extension with offhand db loading.
use a rack post for stability with the free hand.
4 sets : 8-8-6-6 + drop 6
*prog overload each set in succession
3. BANDED CAMBERED BAR
WESTSIDE SUMO SQUAT
sub another bar if no bully bar is available. set band tension so its
about 25% at top position of your max effort squat weight. set up
the box height for just below parallel. open hips aggressively
and drive through the hams and glutes.
4 sets : 5-4-3-3 + drop 10
*prog overload each set in succession
*use a couple warm up sets before working sets listed
HIP & GLUTE SPECIFICITY :
1a. KNEELING BODYWEIGHT SQUAT WITH
HIPS INTERNALLY ROTATED
med ball held between knees and hips opened
outward as you do the movement.
3 sets : 10-10-10
*prog overload each set in succession
1b. STANDING SINGLE LEG BENT KNEE HIP FLEXION
the anti squat with single leg hip flexion. ( add loading
with a kb, band, monkey foot, or cable )
3 sets : 10-10-10
2. DB BENT KNEE REVERSE HYPER
load a db behind the knee ( use a towel on handle for
padding ) and kick back with a 90 degree knee position
into hip extension.
3 sets : 10-10-10
*prog overload each set in succession
3. KNEELING BB SQUAT
low bar squat loaded with just outside
hip width kneeling stance. pad down on floor for
knee padding/comfort. be meticulous in your position to
the squat rack so you can load and rerack the lift safely.
this goes for j cups also and their height in relationship
to your body.
3 sets : 10-8-6
*prog overload each set in succession
4. FULL TILT REVERSE HYPER
dynamic swing method in the westside
barbell style.
3 sets : 15-20-25
*prog overload each set in succession
as reps ascend
5. SINGLE LEG MACHINE ABUDCTION
sit a bit sideways to create more eccentric stretch
position. this variation is so great for unilateral
/glute hip isolation for external rotation.
2 sets : 15-15
1 set bilateral abduction : 20 to 25