AG | SESSION 1 : 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
SEATED MACHINE ADDUCTION
done from floor position using glute ham cart or swiss ball.
lying on back and pulling hips and hamstrings into flexion…hip thrust
with a leg curl essentially. | slightly leaning fwd
3 sets : 0-1 RIR | 25-20-15
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
high bar loading with stance hip width. wedge heels
for vertical torso into deep squat position.
4 sets : 10-10-8-5 + any RIR
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
POST EXHAUSTION/BLOOD WORK :
LYING DB LEG EXTENSION
set bench on a slight decline with enough leg clearance so
db wont hit the floor. hold db in feet ( use a towel for padding if
needed ) i lay back on the bench for a more stretch position and
peak contraction. old school as it gets and effective.
3 sets : 10-10- ( 12 to 15 back down set )
*use short rest periods
HIP & GLUTE SPECIFICITY :
1a. SIDE LYING EXTENDED RANGE HIP ABDUCTION (S/S)
LYING CABLE SINGLE LEG ANTI SQUAT HIP FLEXION
side supported on bench with top leg hanging in stretched glute
position off bench. leg is straight and pulled up as far as your hip will
allow. | done from floor position with foot hooked to strap. drive
hip up into squat flexion from the lying position.
3 sets : 0-1 RIR | 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 : 20-12-10
*prog overload each set in succession
3. BB GLUTE BRIDGE
done from floor position without elevated shoulder
position ( that’s a hip thrust ). use a medium sumo stance
3 sets : 12-10-8
*prog overload each set in succession
*set 1 : 1 second hold in peak thrust every rep
*set 2 : 2 second hold in peak thrust every rep
*set 3 : 3 second hold in peak thrust every rep
4. REVERSE HYPER
legs together
3 sets : 25-20-15
5. SINGLE LEG CABLE GLUTEATOR ABDUCTION
this will have a high to low resistance path with a bent knee position.
set cable at lower chest height in standing position with cuff worn
hook side to inside of ankle. the leg furthers from the cable ( outside leg )
is the trained side. open the bent knee position into abduction ( outward )
and on the downward angle.
3 sets : 15-12-10
*prog overload each set in succession