NEW | ALPHA GLUTES
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RESTORATION, ACTIVATION, AND DEVELOPMENT
FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”
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FREQUENTLY ASKED QUESTIONS :
WATCH THIS VIDEO FOR AN OVERVIEW
EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE ARE 2 GLUTE FOCUSED WORKOUTS EVERY WEEK.
THE (PL) PRIMARY LIFT IS 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 LIFT. ALSO, IF YOU WANT TO ONLY GROW GLUTES AND NOT THE LEG DEVELOPMENT WITH IT, THEN EXCLUSION IS ALSO A GOOD OPTION THERE.
ALL STANCES, POSITIONS, AND CUES WILL BE LISTED BELOW EACH EXERCISE
REP RANGES AND INTENSITY VARIABLES WILL VARY AND WILL BE LISTED AND EXPLAINED
ALPHA GLUTES IS IT’S OWN MEMBERSHIP THAT CAN BE ADDED TO THE DAILY TRAINER OR DONE EXCLUSIVELY. IF YOU WANT THE LEG DEVELOPMENT AND OVERALL PHYSIQUE DEVELOPMENT, YOU WANT THE DAILY TRAINER. THE BEST RESULTS COME FROM USING BOTH.
REST DAYS ARE RELATIVE TO EACH PERSON, IF YOU WOULD LIKE MORE PERSONAL
MANAGEMENT, I’D RECOMMEND YOU DID REMOTE MANAGEMENT COACHING THAT HANDLES YOUR NUTRITION AND TRAINING VARIABLES AS THEY PERTAIN TO YOU AND YOUR GOALS/CIRCUMSTANCES.
IF YOU HAVE QUESTIONS, CLICK THE COMMENT BUBBLES
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JOIN MY GYM AND GET COACHING TOOLS AT :
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THE GLUTE MECHANIC
WEEKLY WORKOUT 1
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS
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PL. LOW BAR WESTSIDE BB BOX SQUAT
SUMO STANCE AND SET BOX HEIGHT
BASED ON YOUR MOBILITY.
5 SETS : 3-3-3-3-3
TEMPO CUE : 2:1:1
1. SEATED MACHINE ABDUCTION
ADD LIGHT GLUTE BAND JUST ABOVE KNEES.
3 SETS : 30-25-20 + DROP 10
2. STANDING CABLE HIP EXTERNAL ROTATION
BAND/STRAP JUST BELOW KNEE
3 SETS : 10 TO 12
3. BB HIP THRUST
5 SETS : 12-10-8-6-6 + REST PAUSE 3
*USE VERY SHORT REST PERIODS (30 SECONDS)
4. 45 DEGREE BACK EXTENSION
IN SPINAL FLEXION
3 SETS : 15 TO 20
5. SINGLE LEG SHOULDERS AND
FEET ELEVATED HIP THRUST
3 SETS : 10 TO 15
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KEEP 48-72 HOURS (2-3 DAYS) MINIMUM REST BETWEEN THESE 2 WORKOUTS IF YOU’RE ONLY USING THESE AND NOT THE DAILY TRAINER. IF YOU’RE USING THE DAILY TRAINER, USE THE SUGGESTED SPLIT AS INDICATED IN THERE. PAY ATTENTION TO YOUR RECOVERY.
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THE GLUTE MECHANIC
WEEKLY WORKOUT 2
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTORS
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PL. CONVENTIONAL STANCE DEADLIFT
3 WARM UP SETS
4 SETS : 12-10-8-6 + DROP 6
TEMPO CUE : 3:1:1
1. STANDING BAND ABDUCTION TO
HIP EXTENSION
GLUTE BAND JUST ABOVE KNEES
FOR MORE RANGE
3 SETS : 10 TO 12
2. BENT KNEE REVERSE HYPER
I USE REVERSE HYPER FOR LOADING
SUB : DB/BAND
3 SETS : 10 TO 15
3. DB FROG PUMP
MAKE SURE TO ABDUCT THE ENTIRE TIME
USE LIGHT GLUTE BAND JUST ABOVE KNEES
3 SETS : 30-25-20 + DROP 10
4. KNEELING HIP THRUST
CABLE OR BAND TENSION
3 SETS : 15 TO 20 + DROP 10 ON LAST SET
5. SEATED MACHINE ABDUCTION
3 SETS : 30-25-20 + DROP 10
****FOR QUESTIONS ON THE TRAINING, USE THE COMMENT ICONS AND AEP HEAD COACH ADAM H. WILL ANSWER ANY QUESTIONS ANYBODY MAY HAVE. KEEP IN MIND THERE IS PROGRAMMING FOR BEGINNER, INTERMEDIATE, AND ADVANCED TRAINING AVAILABLE VIA THE DAILY TRAINER.
**IF YOU’RE ON NUTRITION MANAGEMENT COACHING, DON’T FORGET TO CHECK IN ON WHATSAPP MESSENGER BI WEEKLY/WEEKLY/MAYBE MORE DEPENDING ON YOUR LEVEL OF MANAGEMENT. CHECK INS ARE SUNDAYS.