AG | SESSION 2 : 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. SIDE LYING HIP RAISE TO TOP LEG CLAM ABDUCTION
3 sets : 0-1 RIR
*match sides for reps
*prog overload each set in succession
MEAT AND POTATOES LIFT
HIP EXTENSION
6 WEEK PROGRESSION
PRE EXHAUST/BLOOD WORK :
GLUTE HAM ROLLER/GLIDER CURL
done from floor position using roller or swiss ball.
lying on back and pulling hips and hamstrings in…hip thrust
with a leg curl essentially.
2 sets : AMRAP ( as many reps as possible )
2. UNILATERAL DB RDL
db held contralaterally ( offhand or opposite of working leg ).
do these at a rack so you can hold the post with your free hand
for stability. its a one legged rdl so mechanics are similar to
bilaterally.
4 sets : 8-8-8-8
rest periods : 2 min
*prog overload each set in succession
PL3. QUAD FOCUSED LEG PRESS
feet lower on platform and stance hip width
3 sets : 20-15-12 + rest pause 0-1 RIR
*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. STANDING DB/DB HIP FLEXOR RAISE
use a monkey foot or a kb handle hooked to feet for loading
( cable with foot strap works also ) this is a bent knee anti squat
raise with the hip flexors. do both sides.
3 sets : 8 to 12
2. HIPS ABDUCTED 45 DEGREE HIP EXTENSION
done ideally using a 45 degree back extension piece, with knees out
and bent a bit ( hips abducted ) . keep spine neutral and pull through
the groin into the glutes …mitigate the lumbar pulling here as much
as possible.
2 sets : 15-10
*prog overload each set in succession
3. BB HIP THRUST
just outside hip width stance
3 sets : 10-8-6
*prog overload each set in succession
4. SINGLE LEG CABLE KICKBACK
use cuff on ankle with hook on front side of ankle.
do both sides.
3 sets : 10 to 12
*prog overload each set in succession
5. STANDING CABLE HIP EXTERNAL ROTATION (S/S)
STANDING CABLE HIP ADDCUTION
cable set to about hip height with cuff on inside of ankle. hip swings open like
a barn door into external rotation/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 : 12 to 15 | 20-15-12
*prog overload each set in succession