AG SESSION 1 | QUAD & GLUTE 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
do both sides
3 sets : 15-12-10
*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 : 8-8-8-6
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3.BB SPLIT SQUAT
medium stride length ( so front shin is vertical in bottom of squat )
do both sides.
3 sets : 10-10-10 ( do both sides )
*prog overload each set in succession
POST EXHAUSTION
SINGLE LEG SEATED LEG EXTENSION
hip width stance
2 sets : 20 to 30
HIP & GLUTE SPECIFICITY :
1a. COPENHAGEN ADDUCTION (S/S)
LYING CABLE ANTI SQUAT HIP FLEXION
single leg hip adduction from elevated position | done from floor position
with feet hooked to strap. drive hips up into squat flexion
from the lying position.
3 sets : 0-1 RIR | 8 to 10
*prog overload each set in succession
2. GLUTE FOCUSED LEG PRESS
stance just outside oh hip width with toes straight up. feet mid
to higher on platform to bring more stress into significant glute
stretch position. hips are pulled open to abduction for more glute
stress as well.
3 sets : 15-10-8
*prog overload each set in succession
3. SINGLE LEG BB HIP THRUST
standard loading but done unilaterally, so much harder.
do both sides.
2 sets : 8-8 ( do both sides )
*prog overload each set in succession
4. SINGLE LEG CABLE KICKBACK
done from small elevated surface at low pulley cable setting,
with cuff worn hood side on front of ankle ( this attaches you to the cable )
pull back into hip extension with attached leg as you hinge fwd on front leg.
3 sets : 12-10-10
*prog overload each set in succession
5. 45 DEGREE HIP EXTENSION
done in medium sumo stance
3 sets : 20-15-12
*prog overload each set in succession
6. STANDING CABLE STRAIGHT LEG ABDUCTION
low pulley cable again with cuff worn hook side to inside of ankle. stand
sideways to cable with outside leg hooked up from behind you. pull hip straight
out to the side.
2 sets : 15 to 20 ( match sides for reps )