GLUTE CLUB : SESSION 1
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. LEANING FWD SEATED LEG CURL
legs together and leaning fwd to make the stretch
position and the tension more drastic.
3 sets : 15-12-10 + any RIR
*RIR = reps in reserve
MEAT AND POTATOES LIFT
” HIP EXTENSION “
PL2. BB HIGH BAR SQUAT
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 : 8-8-6-4 ( on last set stand and hold the bar on you for as long
as you can before dropset of 8 with reduced loading. basically take this
on good form to complete exhaustion. )
rest periods : 3 min
PL3. DB BSS ( BULGARIAN SPLIT SQUAT )
rear foot elevated with medium stride length. dbs
held in each hand.
3 sets : 15-10-8 + 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. SEATED HIGH BENCH STIFF LEGGED HIP FLEXION
( UNILATERAL )
seated on high bench position with full leg suspension in hanging position.
lock leg into knee extension ( quad flex ) and raise up as far as possible
while maintaining that tight position.
3 sets : 10-10-10
*do both sides
2. 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.
3. 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 : 15-12
4. SINGLE LEG CABLE KICKBACK WITH SLIGHT
HIP ABDUCTION
low pulley setup with ankle cuffs and hooks to front of ankle side.
as you pull back into hip extension, make that course go outward
so hip externally rotates a bit. this gives you some extension and abduction
in one.
3 sets : 15-12-10
5. QUADRUPLED PENDULUM HIP EXTENSION
use a reverse hyper or put a db behind a knee ( with a towel or pad )
this is all fours position with bent knee kickback to hip extension. this is just
like a single leg hip thrust from a different perspective.
3 sets : 15-12-10
*prog overload each set in succession