GLUTE CLUB | SESSION 2
SESSION TWO
GLUTE & HAM 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
legs close together stance
3 sets : 0-1 RIR
*prog overload each set in succession
NORDIC LEG CURL
hip width stance with cable or band deload
2 sets : 0-1 RIR
*prog overload each set in succession
” KNEE FLEXION “
PL2. STANDING BB GOOD MORNING
feet together stance with soft knees. high bar loading.
use spotter arms for setting the bottom position of your hip extension
and for safety.
4 sets : 10-8-6-4
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession
dbs loaded at sides with longer stride length to keep knee flexion
to a minimum and bias more ham and glute. torso slightly fwd.
3 sets : 12-10-8 + rest pause fail last set ( match sides for reps )
*prog overload each set in succession
*do both stances for each split squat set
HIP & GLUTE SPECIFICITY :
1a. KNEELING ANTERIOR DEVELOPER STRETCH
kneeling position laying back in neutral spine position to
stretch to anterior hips and chain
2 sets : deep stretch position for a few reps
1b. SEATED HIGH BENCH STRAIGHT LEG
HIP FLEXION
seated on high bench with full leg suspension allowed. lock leg
in extension ( quad flexed ) and raise controllably with the hip
flexors. do unilaterally – so do both sides.
2 sets : 0-1 RIR
2. BB HIP THRUST
just outside hip width stance with vertical shin position at
peak thrust position
3 sets : 10-10-10 + rest pause 0-1 RIR last set
*prog overload each set in succession
3. 45 DEGREE HIP EXTENSION
feet just outside hip width with toes turned in slightly. this
should create a bit of hip internal rotation that will stretch
your glutes more.
3 sets : 20-15-12
*prog overload each set in succession
4. REVERSE HYPER
legs together
3 sets : 30-20-15
*prog overload each set in succession
5. SIDE LYING HIP RAISE (C/S)
STANDING CABLE ADDUCTION
side plank position hip abduction | cable stays in high position 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