GLUTE CLUB | SESSION TWO
SESSION TWO
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PRIMARY SESSION LIFTS (PL) :
PL1. LEG CURL MEDLEY
use these contextual cues as follows :
set 1 : lying db leg curl ( db held in feet from prone position )
set 2 : seated leg curl with feet together
set 3 : seated leg curl with hip width stance and hips ext. rotated – toes out
3 sets : 10 to 15
*prog overload each set in succession
GLUTE HAM RAISE
hip width stance
2 sets : 0-1 RIR
” KNEE FLEXION “
PL2. HIP EXTENSION DOMINANT STRADDLE LIFT
( SUB BB RDL )
use a hip width stance with soft knees and strict hinge pattern at the hips.
hold spine in neutral position.
4 sets : 12-10-8-6
rest periods : 2 min
*prog overload each set in succession
ELEVATED SIDE LYING HIP RAISE
sumo stance with box set at your tolerable range ( low as possible with good form )
touch box every rep to break up the eccentric/concentric
chains | for hip raise use 12 inch elevation for your forearm
position in the side plank with knees bent. this creates a deficit
position on the hips and hits the abduction really well.
3 sets : 10-10-10 + any RIR | 0-1 RIR ( match sides for reps )
*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 REVERSE DECLINE STRAIGHT LEG FLEXOR RAISE
WITH LEGS OPEN INTO HIP EXTERNAL ROTATION
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. make sure to
spread your legs into v position ( hips ext rotated)
3 sets : 0-1 RIR
2. BB FROG PUMP
hips adducted glute bridge with standard
hip thrust loading. bottoms of feet together.
3 sets : 20-20-20
*prog overload each set in succession
3. DEFICIT KNEELING SMITH MACHINE SQUAT
elevate just the knees and ankles with be on the floor ( 3-6 inches of
deficit is usually appropriate ) kneeling stance just outside hip width.
3 sets : 12-10-10
*prog overload each set in succession
4. SINGLE LEG REVERSE HYPER
make sure working side hip is lined up with pendulum
if you’re on a reverse hyper table.
3 sets : 25-20-15
*prog overload each set in succession
5. SEATED MACHINE ABDUCTION
if you have a hip machine with reclined position, use
that. if not straight up is fine also.
3 sets : 30-20-15
*match sides for reps