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. STANDING BB GOOD MORNING
high bar squat loading with stance cues as follows :
set 1 : outside hip width toes out slightly
set 2 : hip width toes inward slightly
set 3 : feet close together toes fwd
3 sets : 10 to 12
*RIR = reps in reserve
*prog overload each set in succession
MEAT AND POTATOES LIFT
” HIP EXTENSION “
PL2. QUAD DOMINANT SSB SQUAT
just outside hip width stance with heels wedged.
goal is maximum knee flexion with vertical spine.
*use 1-2 warm up sets before set of 6
4 sets : 20-6-5-4
rest periods : 3 min
*20 rep set is light to open up and put blood into the muscle
and to mobilize the squat pattern before heavy work
PL3. PETERSON VMO STEP UP (C/S) ANTERIOR
DEVELOPER STRETCH
done from elevated surface ( which you can increase or decrease based on
your range and capabilities. ) wedge the heel of the elevated foot to
encourage toe drive. support leg is held stiff and on the heel so you don’t
push off with that leg. its a single leg vmo squat. add weight with an
ipsilaterally loaded db and in a rack so you can grab a post for
stability.
*behind every set do the anterior chain developer stretch
3 sets : 10-10-10
HIP & GLUTE SPECIFICITY :
1a. SEATED HIP ABDUCTION (C/S)
SEATED HIP ADDUCTION
sit in squat bottom with heels wedged and pull hip open and closed
internally and externally until it frees up those motions.
1 set : 20 to 25 | 20 to 25
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
2. FROG REVERSE HYPER (C/S) REVERSE HYPER
reverse frog pump is bodyweight only then into a loaded
pendulum reverse hyper immediately following that. on loaded
reverse hypers only start counting reps after you reach full swing.
3 sets : 15-15-15 | 15-15-15
*prog overload each set in succession
3. SINGLE LEG SMITH MACHINE HIP THRUST
make sure shin is vertical in top of thrust position. try and dead
the free leg or use a b stance on the heel so you’re driving out
of the one side primarily. do both sides.
3 sets : 10 to 12
*prog overload each set in succession
4. STANDING WEIGHT PLATE ABDUCTION
hold a plate against your leg with knee in bent position.
abduct that hip. do this at a rack so you can hold with
free hand for stability.
2 sets : 15-15
*prog overload each set in succession
5. SINGLE LEG BENT KNEE HIP EXTENSION
KICKBACK FROM REVERSE HYPER
use a db behind the knee for loading ( with towel padding )
and kick back like a pendulum hip extension but from a
more stable position.
3 sets : 12-12-10
*prog overload each set in succession