8/13/24 | ALPHA GLUTES : SESSION 2

SESSION TWO
HIP & GLUTE SPECIFICITY

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1. COPENHAGEN ADDUCTION (C/S) LATERAL BAND WALK
single leg elevated hip adduction with let bent at
90 degrees. done from side plank position. do both
sides. | side steps into heavy band just above the knees. go both ways
3 sets : 0-1 RIR | 15 to 20
*prog overload each set in succession

2.  LYING CABLE ANTI SQUAT HIP FLEXION
done from back supported position and feet hooked in ladder strap to resist
squat flexion. think of it as a reverse squat. cable path should be level to your
lying position ( ex. bench support or floor supported )
2 sets : 8 to 10

3. GHD BACK EXTENSION  ( HIP EXTENSION )
done from GHR with neutral spine and no lumbar hyperextension.
pull through the hips into the glutes.
3 sets : 12-10-8
*prog overload each set in succession

4. DB GLUTE BIASED BULGARAIN SPLIT SQUAT
use stability/support with free hand ( pvc pipe/bench/etc. )
and one db loaded same side as lead leg. torso slightly fwd with slight
drift back into hip extension as you lower to max stretch the glutes.
do both sides.
3 sets : 12-10-8
*prog overload each set in succession

5. QUADRUPLED PENDULUM HIP EXTENSION
done from all fours with one knee on yoga block to create hinge space. db loaded
behind the knee in bent position. pull back into hip extension. do both sides.
2 sets : 15-10
*prog overload each set in succession

6. SEATED MACHINE ABDUCTION
2 sets : 25-15 + rest pause 0-1 RIR
*prog overload each set in succession
*RIR = reps in reserve