7/30/24 : 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. LYING DB LEG CURL
db held in feet with ankles dorsiflexed. do from a lying position.
2 sets : 10 to 12
*do both sides
GLUTE HAM RAISE
hip width stance
2 sets : 0-1 RIR
MEAT AND POTATOES LIFT
HIP EXTENSION
4 WEEK MESO
2. DB RDL
hip width stance ( wear straps for grip on dbs )
2 sets : 8-8 ( in spinal flexion range, meaning deep controlled hinge )
2 sets : 6 to 8 + rest pause failure ( in deepest neutral spine position you can reach )
rest periods : 2 min
*prog overload each set in succession
*if you move poorly or are afraid to use the exaggerated range on first two sets,
simply train a range you can maintain good composure with.
PL3. HANGING BB SPLIT SQUAT
longer stride length with bar held suspended underneath you
3 sets : 8 to 12 ( match sides for reps )
*prog overload each set in succession
HIP & GLUTE SPECIFICITY
1. COPENHAGEN ADDUCTION (C/S) SIDE LYING HIP RAISE
single leg elevated hip adduction with let bent at
90 degrees. done from side plank position. do both
sides. | side plank position hip abduction with knees bent to 90 degrees.
do both sides.
3 sets : 0-1 RIR | 0-1 RIR
*prog overload each set in succession
2. REVERSE DECLINE STRAIGHT LEG
HIP FLEXOR RAISE
declined back supported position with legs locked straight. lower and
raise under extreme control using the hip flexors.
2 sets : 0-1 RIR
3. SINGLE LEG SINGLE DB RDL
db loaded contralaterally ( opposite of working leg ).
do both sides.
3 sets : 8 to 12
*prog overload each set in succession
4. BB FRONT RACK SUMO BOX SQUAT
front squat loading with wide sumo stance and box set
to lowest height you can tolerate with good form.
3 sets : 15-10-10
*prog overload each set in succession
5. SINGLE LEG BANDED HIP THRUST
done from hip thrust position with heavy band tension across the hips.
do both sides.
2 sets : 8 to 12
*prog overload each set in succession
6. LATERAL BAND WALK
side steps into heavy band just above the knees. go both ways
2 sets : 15 to 20
*prog overload each set in succession
*RIR = reps in reserve