AG | 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
use a hip width stance
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
4 WEEK MESO
2. DUCK LEG PRESS
heels together with toes way out, as well as knees out.
feet low on platform. you will go into your toes, so stay in
complete control of this one. you can sub leg press with same
stance protocols.
this one and don’t get sloppy.
3 sets : 15-10-8 + drop 6
*prog overload each set in succession
POST EXHAUSTION
SEATED LEG EXTENSION
hip width stance
2 sets : 30-15
HIP & GLUTE SPECIFICITY :
1a. SEATED MACHINE ABDUCTION (S/S)
LYING CABLE SINGLE ANTI SQUAT HIP FLEXION
sligty leaned fwd. in hip extension | done from floor position with feet hooked to strap. drive
hips up into squat flexion from the lying position.
3 sets : 30-20-15
*prog overload each set in succession
2. HIP EXTENED SINGLE LEG STEPDOWN
use 12 inch plyo box ( more or less depending on your
anatomy and range of motion ) hinge fwd into hip
extension before lowering into the squat flexion motion.
this will really target the glutes. do both sides. load with db
for resistance if needed.
3 sets : 8 to 10
*prog overload each set in succession
3. 45 DEGREE HIP EXTENSION
done with torque coming from the hips, and not
pulled with the back. don’t hyperextend the spine.
2 sets : 15-15
*prog overload each set in succession
4. 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 : 15-12-10
*prog overload each set in succession
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.
2 sets : 10 to 12
*prog overload each set in succession