AG | SESSION ONE
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 DAILY TRAINER SPLIT DROP.
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
3 sets : 12-10-8 + drop 4
*prog overload each set in succession
GLUTE HAM RAISE
hip width stance emphasizing the negatives
2 sets : 0-1 RIR
MEAT AND POTATOES LIFT
” HIP EXTENSION “
2. EXAGGERATED DB RDL
just inside hip width stance and from a deficit if needed, you will have
to round your spine into some flexion, so this will likely mean use
lighter loads. this also means you can take an extreme range of motion
and into a very deep stretch position.
2 sets : 10-10
rest periods : 2 min
*prog overload each set in succession
NEUTRAL SPINE DB RDL
this one done traditionally with a hip width stance
but with no spinal flexion.
2 sets : 8-8 + rest pause 3-4
rest periods : 2 min
*prog overload each set in succession
HIP & GLUTE SPECIFICITY :
1a. HIP INTERNAL ROTATION BAND STRETCH
band hooked to rack and looped around upper leg close to
hip in kneeling position with hip opened into internal rotation.
3 sets : non static stretches ( dynamic with some controlled movement articulations )
1b. REVERSE DECLINE STIFF LEGGED HIP FLEXOR RAISE
set bench to a declined position with head to high side of bench.
legs locked in quad contraction and pulled up controllably
to bias the hip flexors. its imperative to keep legs locked in
extension.
3 sets : 10-10-10
2. SIDE LYING BANDED CLAM
glute band just above the knees
2 sets : failure ( match sides for reps )
*can prog overload by upping band tension
3. SIDEWAYS SLLP AT 45 DEGREES
( SINGLE LEG LEG PRESS )
side supported position in leg press with one leg
up higher on platform and toes turned out
45 degrees. this should load and give you a
really good glute stretch position.
3 sets : 12-12-12
*prog overload each set in succession
4. 45 DEGREE HIP EXTENSION
bias the pull using a hip thrust motion against
the pad.
3 sets : 20-15-10
*prog overload each set in succession
as reps ascend
5.HALF FROG CABLE KICKBACK WITH
CUFF JUST BELOW KNEE
done just like a cable kick back but with different
cuff location and hip opened to external rotation
( which is frog position )
3 sets : 10 to 12
*prog overload each set in succession