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 EXTENDED RANGE HIP ABDUCTION
side supported straight leg adduction from flat bench
position. top leg is placed in a stretch position and pulled up as
far as you can with the glute medius.
2 sets : 0-1 RIR
*match sides for reps
2. STANDING LEG CURL ( SINGLE LEG )
1 set : 12-15
*do both sides
GLUTE HAM RAISE
hip width stance
2 sets : 0-1 RIR
MEAT AND POTATOES LIFT
HIP EXTENSION
4 WEEK MESO
PL3. BB GOOD MORNING
hip width stance with low bar bb position.
use spotter arms in a rack to control depth ( trying to
train max range with good form )LON
4 sets : 10-10-8-5 + any RIR
rest periods : 2 min
*prog overload each set in succession
SEATED LEG CURL
inside hip width stance
2 sets : 10-10
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. HIP HINGE TO BENT KNEE HIP FLEXOR RAISE
one db held just above knee and glued to leg. do a partial hip extension
then back to neutral and drive knee upwards ( hip flexion )
2 sets : 8 to 12
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 : 15-12
*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.
you will have to use light loading
2 sets : 10 to 12
*prog overload each set in succession
REVERSE HYPER
dynamic swing method ( heavy )
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