GLUTE CLUB | SESSION 1
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. LYING LEG CURL (S/S)
SEATED MACHINE ADDUCTION
hip width stance with slow negs and emphasis on
stretch position. | try to increase ROM on the negs each
set progressively.
for hip drop to get a max range of motion.
3 sets : 15-10-8 + partials on last set | 25-20-15
*prog overload each set in succession
MEAT AND POTATOES LIFT
” HIP EXTENSION “
PL2. BB SPLIT SQUAT
high bar squat loading with front foot wedged for
more knee over toes flexion.
4 sets : 7-6-5-3
tempo : 3-1-1 ( 4 sec negs – 1 sec pause – 1 sec positives )
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
PL3. KNEELING ANTERIOR CHAIN DEVELOPER
kneeling position facing cable set in a higher position. deload the
movement by adding weight on the stack. stance is just outside hip width with
with knees, hips, and spine all in line ( closed chain ) . lay back as far as you can,
then thrust up using your quad drive.
3 sets : 0-1 RIR
*prog overload each set in succession by reducing deload
HIP & GLUTE SPECIFICITY :
1a. STANDING CABLE HIP ABDUCTION (C/S)
STANDING CABLE HIP ADDUCTION
set cable at shoulder height for high to low tracking
angle. cuff goes just below knee on outside leg for hip ext
rotation in bent knee position. | done like a half splites pull in
adduction to midline using same cable setup. cuff on ankle with hook
to outside of ankle on inside leg ( working side ). do both sides on both moves.
2 sets : 10 to 15 | 10 to 15
*prog overload each set in succession
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 : 8 to 10
*prog overload each set in succession
2. SINGLE LEG REVERSE HYPER
hip lined up to pendulum swing arm. do both sides.
3 sets : 25-20-15
3. LOW BAR SMITH MACHINE DEFICIT
KNEELING SQUAT
low bar position with knees elevated 6ish inches or depending
on your anatomy/mobility. stance is just outside hip width and allowing
torso drop fwd some and you sit into glute stretch position.
3 sets : 12-10-8 + any RIR
*prog overload each set in succession
4. 45 DEGREE HIP EXTENSION
sumo stance position with hips in abduction.
neutral spine position for more glute stretch in the
negs.
2 sets : 20-15
*prog overload each set in succession with db held a bit out in front of
you for best resistance profile.
5. SEATED SINGLE HIP HIP ABDUCTION
sit a tad sideways to increase stressed ROM for
abduction. do both sides.
2 sets : 15-15
*prog overload each set in succession