7.10.24 | SESSION ONE GLUTE & QUAD 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
lean fwd to exaggerate the stretch position. legs together.
3 sets : 20-12-10
*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 + any RIR
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3.LOW BAR BB SPLIT SQUAT WITH FRONT
FOOT ELEVATED
medium stride length ( so front shin is vertical in bottom of squat )
front foot elevated a few inches. train full depth with back knee
touching floor gently. do both stances each set.
3 sets : 10-10-10
*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. STANDING CABLE STRAIGHT LEG ADDUCTION (S/S)
HIGH TO LOW CABLE BENT KNEE HIP ABDUCTION
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 : 20-15-12 | 15-12-10
*prog overload each set in succession
2. SINGLE LEG GLUTE FOCUSED LEG PRESS
stance just outside of hip width with toes straight up. foot mid
to higher on platform to bring more stress into significant glute
stretch position. hip pulled open to abduction for more glute
stress as well. do both sides.
3 sets : 10-10-10
*prog overload each set in succession
3. SMITH MACHINE HIP THRUST
hip width stance with vertical shin in peak thrust
2 sets : 6 to 10
*use 1 warm up set to adjust loading for 2 working sets
*prog overload each set in succession
4. REVERSE HYPER
dynamic swing method with feet together
3 sets : 20 to 25
*prog overload each set in succession
5. 45 DEGREE HIP EXTENSION
done in medium sumo stance with posterior pelvic tilt ( rounded fwd spine )
loading with single db held with hands clasped.
2 sets : 15 to 20
*prog overload each set in succession
6. DEFICIT SIDE LYING HIP RAISE
done on small dually elevated surfaces with forearm and leg elevated to
allow more hip drop under tension ( more glute stretch on the negatives )
use 2 benches, yoga steps, yoga blocks, etc. position is side plank with bent knees
and hips abducted to lift you up and then open the top leg in abduction also.
2 sets : failure ( match sides for reps )