06
08
2024

AG | SESSION 2 : GLUTE & HAM DOMINANT

By Adam 0

SESSION TWO
GLUTE & HAM DOMINANT

——————————————-

 

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

 

POST EXHAUSTION
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

 

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven