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 ABDCUTION
side plank position with bent knee hip abduction of both bottom
and top hips.
3 sets : 0-1 RIR
*match sides for reps
MEAT AND POTATOES LIFT
HIP EXTENSION
6 WEEK PROGRESSION
2. LYING LEG CURL
inside hip width stance
1 set : 12-15
NORDIC LEG CURL
hip width stance
2 sets : 0-1 RIR
PL3.BB RDL
hip width stance
4 sets : 10-10-8-5 + any RIR
rest periods : 2 min
*prog overload each set in succession
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.
1 set : 0-1 RIR
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. DECLINE DB/DB HIP FLEXOR RAISE
use a strap for loading db/kb to foot. set bench to decline lying position.
this is a bent knee anti squat raise with the hip flexors. do both sides.
3 sets : 8 to 12
*set bench angle to your strength ( more decline = harder )
2. 45 DEGREE HIP EXTENSION
done ideally using a 45 degree back extension piece.
use a sumo stance position with heels in and toes out.
2 sets : 15 to 20
*prog overload each set in succession
3. SMITH MACHINE HIP THRUST
medium sumo stance
3 sets : 10-10-8
*prog overload each set in succession
4. REVERSE HYPER
controlled reps with no swing and paused extension position.
2 sets : 10 to 12
*prog overload each set in succession
REVERSE HYPER
dynamic swing method
1 set : 20 to 25
5. SEATED MACHINE ABDUCTION (S/S)
SEATED MACHINE ADDCUTION
2 sets : 25-15 | 25-15
*prog overload each set in succession