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. SEATED LEG CURL
use stance cues as follows :
set 1 : feet together with ankles dorsiflexed
set 2 : hip width with hips turned out into external rotation
set 3 : hip width with ankles relaxed
3 sets : 15-12-8 + any RIR last set
*prog overload each set in succession
MEAT AND POTATOES LIFT
” HIP EXTENSION “
PL2. SUMO STANCE BELT SQUAT
( SUB STRADDLE LIFT)
use a medium sumo stance and we want some good
rep exposure here as seen in the rx below here.
4 sets : 20-15-12-8 + any RIR
*prog overload each set in succession if needed
PL3. BB SPLIT SQUAT
high bar squat loaded with moderate stride length.
3 sets : 10-8-6 +rest pause 2-3
rest periods : 3 min
*match sides for reps
*on rest pause break split stance to regular standing position
then get back into split position to finish the set
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 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. BARBELL SUMO HIP DRIVEN DEADLIFT
use a wide sumo stance with toes out and knees bent outward
for more open hip position. pull the deadlift but with hip rotation
instead of just standing up. this make the movement feel like a
hip thrust.
3 sets : 10 to 15
*prog overload each set in succession
3. SINGLE LEG LANDMINE HIP THRUST
bar loads one end on one hip from beside you and free leg
stays in tucked bent position out of the way. use shoulder elevation
just like any standard thrust would ( approx. 14-16 inches elevation is
pretty common height for that )
3 sets : 10-10-8
*prog overload each set in succession
4. CABLE SINGLE LEG KICKOUT
cuffs around ankles with working leg attached to cable
but brought from behind grounded leg ( this means you’re pulling
not straight back but a little to the side also cross sectionally ) . think
of this as a diagonal kickback. do both sides
2 sets : 12 to 15
*prog overload each set in succession
5. FROG POSITION BANDED ABDUCTION (C/S)
REVERSE HYPER
frog position with band just above knees and bottoms of feet
together. drive hips open repeatedly outward. | legs together
focusing on hamstring stretch in the underswing and glute
pull into hip extension.
3 sets : 15 to 20 | 15 to 20
*prog overload each set in succession