SESSION TWO | GLUTE & HAM DOMINANT
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. GLUTE HAM RAISE
3 sets : 0-1 RIR
*prog overload each set in succession
MEAT AND POTATOES LIFT
HIP EXTENSION
6 WEEK PROGRESSION
PRE EXHAUST/BLOOD WORK :
LYING LEG CURL
do one set hips turned out and one set slightly
turned inward ( this is ext and int rotation )
2 sets : 15 to 20
PL2. BB RDL
just inside hip width stance with toes wedged. use and outside
shoulder width pronated bar grip. widening the grip also helps with back
cueing and development.
4 sets : 15-10-8-6
rest periods : 2 min
*prog overload each set in succession
wide sumo position with fwd torso to bias some
hip extension and the posterior chain. SSB or low bar squat
loading. goal is depth with fwd torso
3 sets : 15-10- (5-4-3 cluster set )
*prog overload each set in succession
cluster set = 3 sets close together with same weight loaded )
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 approx. 8 to 10 reps
1b. LYING REVERSE DECLINE STRAIGHT LEG
FLEXOR RAISE
back supported position on decline with legs locked in knee
extension ( quads flexed ). raise and lower legs in a very controlled
manner to bias the hip flexors.
3 sets : 0-1 RIR
2. 45 DEGREE HIPS ABDUCTED EXTENSION
set up like a standard 45 degree extension, but with knees opened
up wide ( hips abducted ) as you pull hip extension to that.
2 sets : 10 to 15
*prog overload each set in succession
3. SINGLE LEG BB HIP THRUST
help control and stabilize the movement using a b stance
if needed. this is free foot on the heel with light pressure in it.
load most the stress on the working side obviously. do both sides.
3 sets : 8 to 10
*prog overload each set in succession
4. UNILATERAL REVERSE HYPER
3 sets : 15 to 20
*prog overload each set in succession
5. SIDE LYING EXTENDED RANGE ABDUCTION (C/S)
COPENHAGEN ADDUCTION
side supported position with leg straight and hip right to edge of flat bench
to allow the hip to drop and stretch the top leg’s glute. pull up and squeeze the
glute in straight leg hip abduction. | side plank single leg hip adduction. see my reels
on facebook creator account for this one done with my specs.
2 sets : 0-1 RIR | 0-1 RIR
*prog overload each set in succession
*RIR means reps in reserve