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
COPENHAGEN ADDUCTION
hip width stance | side plank single leg adduction from elevated position
3 sets : 20-15-10 | 0-1 RIR ( match sides for reps )
*prog overload each set in succession
PRE EXHAUST/BLOOD WORK :
SEATED LEG EXTENSION
do one set in cannonball ( knees out with feet turned out )
and one set with legs together.
2 sets : 25-20
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
hip width stance with heels wedged and goal is knee flexion, so
depth is the goal with good form
4 sets : 8-8-8-8
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
PL3. SSB HATFIELD BULGARIAN SPLIT SQUAT
bar rests on you with hands on pegs or rack kinda like a
belt squat. make sure you can balance the bar safely. control
this one and don’t get sloppy.
3 sets : 15-12-10
*prog overload each set in succession
HIP & GLUTE SPECIFICITY :
1a. SINGLE LEG SEATED MACHIINE ABDUCTION (S/S)
LYING CABLE ANIT SQUAT HIP FLEXION
seated a tad sideways to allow more stretch position to the glute.
do both sides. | done from floor position with feet hooked to straps. drive
knees up into squat flexion from the lying position.
3 sets : 15 to 20 | 6 to 8
*prog overload each set in succession
1b. LYING CABLE ANIT SQUAT HIP FLEXION
done from floor position with feet hooked to straps. drive knees up into
squat flexion from the lying position.
3 sets : 8 to 10
*prog overload each set in succession
2. GLUTE FOCUSED LEG PRESS
feet just outside hip width and up on platform just a tad
that half way up the platform. specifically go off the cue of stretched
glutes in the bottom and emphasize that.
3 sets : 20-15-12
*prog overload each set in succession
3. BENT KNEE GLUTE RAISE
anchored in on bench/box with knees at 90 degrees and feet
wedged to smith machine bar. load weight on the smith to
hold you in place.
3 sets : 0-1 RIR
*prog overload each set in succession
4. SINGLE LEG REVERSE HYPER
pull chest down as you pull back into hip extension to
create max power output.
3 sets : 25-20-15
5. EXT. RANGE BB HIP THRUST
hip width stance with a slight elevation to the foot side, to create
a deficit and allow a large negative stretch position on the glutes.
make sure you hit peak hip extension in the top position.
3 sets : 12-10-8
*prog overload each set in succession