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. SEATED MACHINE HIP ABDUCTION
3 sets : 25-20-15
*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
2. 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 : 12-10-8-6
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 more.
3 sets : 15-10-6
*prog overload each set in succession
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. SHOULDERS AND FEET ELEVATED SINGLE
LEG HIP THRUST
done in a dually elevated position for an exaggerated negative
stretch position. pull to full hip extension thrust with a 90 degree angle
in knee flexion in the top.
2 sets : 0-1 RIR ( match sides for reps )
*prog overload each set in succession
3. DB + BAND FROG PUMP
use a squat rack and put band on band pegs at the lowest point
possible ( for max tension ) and use a band thats challenging for your
strength level – then add the db to hip loaded position and thrust both
types of loading. you do this from frog position which is bottom of feet together
and hips abducted. you will be on the floor on a yoga mat.
3 sets : 15-15-15
*prog overload each set in succession
4. SINGLE LEG REVERSE HYPER
3 sets : 15 to 20
*prog overload each set in succession
5. SIDE LYING EXTENDED RANGE ABDUCTION (C/S)
STANDING CABLE STRAIGHT LEG 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. | cable set to above hip height in standing position,
and hooked to a wrist cuff on the ankle ( with hook on outside of ankle and leg closest to cable
loaded up ) youll be facing side profile to cable and pulling hip inward to your midline, like a
half splits essentially that’s got resistance on it.
2 sets : 0-1 RIR | 15 to 20
*prog overload each set in succession
*RIR means reps in reserve