7/23/24 : 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
hip width stance with neutral spine position
3 sets : 15-12-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
4 WEEK MESO
2. 2 DB BULGARIAN SPLIT SQUAT
dbs held at sides with vertical shin position in bottom squat
4 sets : 8-8-6-20
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3. PLATZ HACK SQUAT
feet low on platform with heels together and toes slightly out
3 sets : 10 to 15
*prog overload each set in succession
POST EXHAUSTION | SEATED LEG EXTENSION
hip width stance with emphasis on end range squeeze and pause
1 set : 50 ( done in cluster sets to reach 50 total reps )
1 set : 10 + drop 10
HIP & GLUTE SPECIFICITY :
1. REVERSE HYPER
dynamic swing method with feet together
3 sets : 30-25-20
*prog overload each set in succession
2. SUMO STANCE STRADDLE LIFT
loading pin hip squat in sumo stance with fwd torso
3 sets : 10-10-10
*prog overload each set in succession
3. BENT KNEE HIP RAISE
hip extension in knee flexion from elevated and wedged in
position. check my social media for this one recently to view
setup, and execution cues.
2 sets : 0-1 RIR
*use 1 warm up set to adjust loading for 2 working sets
*prog overload each set in succession
* add loading with db if applicable
4. LATERAL BAND WALK
band just abive knees and side step leading with same
leg repeatedly. do both sides for rx reps.
3 sets : 20 to 25
5. SEATED MACHINE ABDUCTION
2 sets : 15 to 20
*prog overload each set in succession