11
17
2023

GLUTE CLUB : SESSION 1

By Adam 0

Alpha GlutesRESTORATION, 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. BB KANG GOOD MORNING
just outside hip width stance with toes straight fwd.
heels slightly wedged. high bar squat loading. do a good
morning to the bottom hinge position, then drop back
in the hips to a squat, then rock back to good morning
bottom position – then to full standing position. this one
requires a lot of control but puts a major stretch position
on the hammies.
3 sets : 12-10-8 + any reps in reserve
*RIR = reps in reserve
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

 

PL2. UNILATERAL DB BSS ( BULGARIAN SPLIT SQUAT)
use a shorter stride for more knee flexion and one db loaded
contralaterally ( off handed ) with other hand grabbing something
for stability.
*use 1-2 warm up sets before 1st set
4 sets : 8-8-6-4 + any reps in reserve
rest periods : 3 min
*prog overload each set in succession

 

 

PL3. COPENHAGEN ADDUCTION
single leg side plank hip adduction done from 2 elevated
boxes allowing full hip opening.
3 sets : 0-1 RIR ( 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 REVERSE DECLINE STRAIGHT LEG FLEXOR RAISE
lying back supported on slight decline with legs locked in extension,
while raising and lowering legs on the anterior chain. squeeze glutes
in the extended position to pull the hip flexors into stretch.
3 sets : 0-1 RIR
*do both sides

 

2. SINGLE LEG REVERSE HYPER 
hip lined up with pendulum. do both sides.
3 sets : 15 to 20
*prog overload each set in succession

 

 

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 : 10 to 12 ( do both stances each set )
*prog overload each set in succession

 

 

4. SEATED MACHINE ABDUCTION
3 sets : 30-25-20
*prog overload each set in succession

 

 

5. 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.

 

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