8/5/24 : AG | SESSION ONE
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
HIP & GLUTE SPECIFICITY
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WARM UP :
45 DEGREE HIP EXTENSION
sumo stance with knees flared out ( hips abducted )
2 sets : 0-1 RIR
1. REVERSE HYPER
dynamic swing method with feet together
3 sets : 25-20-15
*prog overload each set in succession
2. LOW BAR BB SQUAT
loading pin hip squat in sumo stance with fwd torso
3 sets : 12-10-8
*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.
3 sets : 0-1 RIR
*prog overload each set in succession
* add loading with db if applicable
4. LATERAL BAND WALK
band just above knees and side step leading with same
leg repeatedly. do both sides for rx reps.
2 sets : 20-20 ( do both ways )
5. SEATED MACHINE ABDUCTION
2 sets :25-20
*prog overload each set in succession