8/19/24 | 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 :
DB FROG PUMP
hip loaded db with feet together and hips abducted. done
like a glute bridge.
2 sets : 25-20
1. SINGLE LEG REVERSE HYPER
dynamic swing method. do both sides
3 sets : 25-20-15
*prog overload each set in succession
2. SUMO STANCE BELT SQUAT
wide stance with toes out and hips abducted for glute bias
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. SIDE LYING EXTENDED RANGE STAIGHT LEG ABDUCTION
side supported on flat bench with hips to one end of bench, which allows an
exaggerated stretch on the top hip. pull straight leg up in abduction.
2 sets : 0-1 RIR ( match sides for reps )
5. SEATED MACHINE ABDUCTION
2 sets : 25-20
*prog overload each set in succession