GLUTE CLUB | 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) :
PL1. GLUTE HAM CURL
use a glute ham roller cart or a swiss ball and perform
a leg curl with hip thrust extension
3 sets : 0-1 RIR
*RIR = reps in reserve
MEAT AND POTATOES LIFT
” HIP EXTENSION “
PL2.
PL2. BB HIGH BAR SQUAT
( *band deload/accommodating resistance if applicable )
just outside hip width stance with heels wedged and toes out slightly.
high bar squat loading. set up in a squat rack to focus on as
much clean squat depth as you can get with spotter arms in
place.
*use 1-2 warm up sets before 1st set
4 sets : 8-6-4-4 + any reps in reserve
rest periods : 3 min
* band deload will help you sit really deep and stay vertical in
the hole much more proficiently.
* partial reps are top rep half only and no lower, bc all the rx
reps you want cheeks to sneaks if possible for you.
PL3. B STANCE LEG PRESS ( SLLP )
place foot mid range on platform at just outside hip width
and use free leg lower & on the toes lightly for some stability. make
sure you really emphasize the working leg and not the assistance
side.
3 sets : 10-10-10 + any reps in reserve
*prog overload each set in succession
*match sides for reps
HIP & GLUTE SPECIFICITY :
1a. SQUATTED HIP INTERNAL & EXTERNAL ROTATION
sit in squat bottom with heels wedged and pull hip open and closed
internally and externally until it frees up those motions.
3 sets : non static stretches ( dynamic with some controlled movement articulations )
1b. LYING CABLE ANTI SQUAT HIP FLEXION
flat bench and cable set to just below bench height. wear cuffs
or use a short band to anchor both feet to cable. heels together with
toes out and pull knees into a squat pattern of hip flexion with
reverse squat resistance via the cable. ( anti squat )
3 sets : 10-10-10
*prog overload each set in succession
2. JEFFERSON LEG PRESS
side lying position on leg press with feet in sumo
position. top leg high and bottom low correlating to
your body position. its a jefferson squat but with no
bar. i just came up with this and its good.
2 sets : 15-10 + any reps in reserve ( do both stances )
*can prog overload by using band tension just above knees
3. SMITH MACHINE HIP THRUST
just outside hip width stance with shins vertical
in top of thrust.
3 sets : 12-10-8 + any reps in reserve
*prog overload each set in succession
4. 45 DEGREE HIP EXTENSION WITH
KNEES BENT & HIPS IN ABDUCTION
normal 45 degree setup but with knees wide
and hips open into abduction. keep a neutral spine
and pull through the hips into extension.
3 sets : 0-1 RIR
*if you can do more than 15 reps bodyweight, add loading
with a db. however this cueing is harder than a traditional
extension without the bigger abduction.
5. REVERSE HYPER
legs together
3 sets : 15 to 25 – 15 – 15 + rest pause to 0-1 RIR ( bilateral )
*prog overload each set in succession