7.4.24 : AG | SESSION 2
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. SEATED LEG CURL
2 sets : 15-12
*do both sides
GLUTE HAM RAISE
hip width anchored position
2 sets : 0-1 RIR
MEAT AND POTATOES LIFT
HIP EXTENSION
4 WEEK MESO
2. 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 )
4 sets : 8-8-8-6
rest periods : 2 min
*prog overload each set in succession
PL3. WESTSIDE SUMO STANCE BOX SQUAT
wide sumo position with back squat loading. set box to parallel, or whatever
lowest setting you range with your mobility. big emphasis on hip abduction
as you control every rep to the box.
3 sets : 3-3-3 (heavy )
1 set : 10 to 12 ( light )
POST EXHAUSTION
45 DEGREE HIP EXTENSION
hip width stance with neutral spine pulling with the hamstrings, and
squeezing to the glutes.
2 sets : 10 to 15
HIP & GLUTE SPECIFICITY
1a. FROG POSITION REVERSE HYPER
frog position with bottoms of feet together and hips abducted. pull back into
a bent knee reverse hyper position while holding hips open. opens up the anterior chain
while contracting the glutes.
2 sets : 20-20
1b. SINGLE LEG CABLE ANTI SQUAT HIP FLEXION
lying position with cuff hook side to to back of ankle. cable set to lowest setting
with you lying head side away from pulley. pull knee and hip up into a squat flexion
position. do both sides.
2 sets : 10-10
2. BB HIP THRUST
hip width stance with vertical shin in peak thrust
3 sets : 12-10-8
*prog overload each set in succession
3. SINGLE LEG REVERSE HYPER
do both sides
3 sets : 25-20-15
*prog overload each set in succession
4. STRADDLE LIFT
sumo stance centrifugally loaded squat with substantial
hip extension. cue hip abduction as you sink into position.
3 sets : 10-10-10
*prog overload each set in succession
5. COPENHAGEN ADDUCTION (S/S)
SIDE PLANK WITH TOP LEG ABDUCTION
single leg adduction from elevated position on both
support points ( forearm and bent leg ) do both sides. | side plank position held
with top leg into hip abduction. do both sides.
2 sets : 0-1 RIR | 0-1 RIR
*prog overload each set in succession
*RIR = reps in reserve