NEW SPLIT | 2.2.24 | SESSION ONE : GLUTE & QUAD DOMINANT
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
GLUTE & QUAD DOMINANT
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PRIMARY SESSION LIFTS (PL) :
*ONLY TRAIN THESE IF YOU DON’T DO THE FULL
LEG DAYS ON DAILY TRAINER OR YOUR OWN LEG DAYS
PL1. SEATED LEG CURL (S/S)
COPENHAGEN ADDUCTION
leaning fwd with legs together stance | side
plank single leg hip adduction. do this from a dually elevated position on
both the forearm supported and leg supported sides. this creates adequate room
for hip drop to get a max range of motion.
3 sets : 15-12-10 | 0-1 RIR
*prog overload each set in succession
MEAT AND POTATOES LIFT
” HIP EXTENSION “
PL2. DB CANNONBALL GOBLET SQUAT
goblet held db position with heels elevated in a close
v stance.
4 sets : 8-8-6-4 + drop 4
tempo : 4-1-1 ( 4 sec negs – 1 sec pause – 1 sec positives )
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession if needed
PL3. BB SPLIT SQUAT
front and rear foot slightly elevated for deeper ROM.
use a medium stride that allows a little forward knee travel.
3 sets : 15-12-10
HIP & GLUTE SPECIFICITY :
1a. CABLE HIP EXTERNAL ROTATION (C/S)
STANDING CABLE ADDUCTION
cable set for downward trajectory of hip abduction at
45 degrees. ankle cuff hooked on inside of ankle to cable on far leg with leg bent and
externally rotated at the hip. | cable stays in high posiiton with cuff hook
to outside of ankle on closest leg held straight. imagine doing the half splits, then pulling
hip inward in adduction each rep.
2 sets : 12 to 15 | 15 to 20
1b. SINGLE LEG LYING CABLE ANTI SQUAT HIP FLEXION
flat bench and cable set to just below bench height. wear cuff
or use a short band to foot to cable. pull hip into a squat flexion.
do both sides.
2 sets : 10-10
*prog overload each set in succession
2. BB HIP THRUST
just outside hip width stance and make sure shins
are vertical at top of thrust.
3 sets : 12-10-8
*prog overload each set in succession
3. SINGLE LEG REVERSE HYPER
line hip up with pendulum. do both sides.
3 sets : 15 to 20
*prog overload each set in succession
4. GLUTE FOCUSED STEP UP
use box height set up so your range in the bottom
is just below parallel for glute stretch position. make sure
the box is set at a rack so you can hang on for assistance.
step back down off the box and make sure your knee has
no forward travel ( shin stays vertical ). stay on one leg
fully for a set and then do the other. add loading with ankle
weights or db if applicable.
3 sets : 10-8-6
*prog overload each set in succession
5. SEATED MACHINE ABDUCTION
2 sets : 25-15+ rest pause 0-1 RIR + drop 10
*prog overload each set in succession