6.13.24 | AG : SESSION ONE ( 4 WEEK MESO/WEEK 2 )
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
3 sets : 20-15-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
4 WEEK MESO
2. FRONT RACK SMITH MACHINE SQUAT
hip width stance with heels wedged. goal is vertical torso position with
max knee flexion.
4 sets : 8-8-8-8
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3. DB BULGARIAN SPLIT SQUAT
rear foot elevated to the ankle with db in each hand. if you
have stability issues, go to single db and holding onto something
for stability.
3 sets : 10-10-10 ( do both sides )
*prog overload each set in succession
4. COPENHAGEN ADDUCTION
side plank single leg adduction from elevated position
3 sets : 0-1 RIR ( match sides for reps )
HIP & GLUTE SPECIFICITY :
1a. SEATED MACHINE ABDUCTION (S/S)
LYING CABLE 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 : 30-25-20 | 8 to 10
*prog overload each set in succession
2. HIP EXTENDED 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 WITH HIPS
ABDUCTED ( KNEES OUT )
done with torque coming from the hips, and not
pulled with the back. don’t hyperextend the spine. bend knees and
open hips into abducted position.
2 sets : 15-15
*prog overload each set in succession
4. BELT SQUAT TO POSTERIOR PELVIC TILT
IN TOP POSITION
medium sumo stance with fwd torso, then pull pelvis
fwd in top position to contract the glutes more.
3 sets : 10-10-10
*prog overload each set in succession
5. REVERSE HYPER
controlled reps with no swing and paused extension position.
you will have to use light loading
2 sets : 8 to 10
*prog overload each set in succession
REVERSE HYPER
dynamic swing method ( heavy )
1 set : 20 to 25