9/2/24 | 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 :
FROG POSITION REVERSE HYPER
frog position bent knee pendulum hip extension with hips in abduction. bottoms
of feet together with knees out
like a glute bridge.
2 sets : 15 to 20
1. REVERSE HYPER
dynamic swing method with legs together
3 sets : 25-20-15
*prog overload each set in succession
2. LOW BAR BB BOX SQUAT
wide stance with toes out and hips abducted for glute bias. box height set
to your deepest range as per your mobility. bb loading low behind the
rear delts. torso will be forward with this position.
3 sets : 12-10-8
*prog overload each set in succession
3. SMITH MACHINE HIP THRUST
just outside hip width stance with toes slightly out. vertical
shin in peak thrust.
3 sets : 15-10-8
*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
lean fwd slightly
2 sets : 30-20
*prog overload each set in succession