7.17.24 | SESSION TWO : GLUTE & HAM DOMINANT
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. STANDING LEG CURL
done unilaterally on kneeling/standing leg curl machine, or works
on some leg extensions. garage gym people can get a monkey foot boot for
holding a db.
2 sets : 10 to 15
*do both sides
RAZOR CURL
glute ham raise, but with a straight out and back
motion in knee flexion. works best on a floor glute/ham.
hip width stance in keeling position, then knee flexion eccentric,
followed by a iso leg curl, that comes back with the body moving on
that fixed 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. SUMO STANCE BB DEADLIFT
sumo position with double overhand grip at
shoulder width. slow negatives for eccentric stress.
3 sets : 10-8-6
*prog overload each set in succession
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. BENT KNEE REVERSE HYPER
db held behind knee in bent position and hip extended.
do both sides.
2 sets : 12 to 15
*its a quadrupled hip extension but from a rh table
*prog overload each set in succession
REVERSE HYPER
legs together full dynamic swing method
1 set : 20 to 25
1b. CABLE ANTI SQUAT HIP FLEXION
lying position with foot straps around mid foot. cable set to lowest setting
with you lying head side away from pulley. pull knees and hips up into a squat flexion
position.
2 sets : 10-10
2. SLLP ( SINGLE LEG LEG PRESS )
just outside hip width stance with foot a bit higher on platform
to stretch the glute as much as possible in the bottom end. don’t extend
leg more than 3/4 of the way in the top to keep stress on the glute.
do both sides.
3 sets : 10-10-10
*prog overload each set in succession
3. KNEELING SMITH MACHINE GOOD MORNING
low bar position with kneeling stance. hinge fwd in torso with
neutral spine position to max stretch the glutes in hip extension.
3 sets : 10-10-10
*prog overload each set in succession
4. SHOULDERS ELEVATED DB FROG PUMP
done from hip thrust position with bottoms of feet together
and hips abducted ( opened up )
2 sets : 15 to 20
*prog overload each set in succession
5. COPENHAGEN ADDUCTION (S/S)
SINGLE LEG SEATED ABDUCTION
single leg adduction from elevated position on both
support points ( forearm and bent leg ) do both sides. | sitting a bit
sideways on machine and unilaterally abducting one hip. do both sides.
2 sets : 0-1 RIR | 15-15
*prog overload each set in succession
*RIR = reps in reserve