GLUTE CLUB : SESSION 2
SESSION TWO
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PRIMARY SESSION LIFTS (PL) :
use these stance cues as follows :
set 1 : just outside hip width with hips ext rotated ( toes out )
set 2 : legs together
set 3 : hip width with ankles plantar flexed
3 sets : 10 to 12
*prog overload each set in succession
GLUTE HAM RAISE
try to keep plantar flexion by spiking toes to the
platform
3 sets : 0-1 RIR
” KNEE FLEXION “
PL2. IPSILATERAL SINGLE LEG DB RDL
we do a lot of contralateral work, but this one loads one
db same side as lead leg. still use rack post for free hand
support and stability.
4 sets : 8-8-6-6
rest periods : 2 min
*prog overload each set in succession
big sumo stance with heels in and toes out
at least 45 degrees. low bar squat loading and box
is set to your deepest tolerable depth with control.
goal is to sit back into these with minimal fwd knee
travel.
3 sets : 12-8-4 + drop 8
*prog overload each set in succession
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. SMITH MACHINE HIP THRUST
just outside hip width stance
3 sets : 10-10-10 + any reps in reserve
*prog overload each set in succession
3. REVERSE HYPER
legs together
3 sets : 25-20-15
*prog overload each set in succession
4. 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
5. DEFICIT SIDE LYING HIP RAISE
put a pad under your knees and your forearm to give you deficit
for your hips to lower more.
3 sets : 0-1 RIR
*match sides for reps