ALL NEW | WEEKLY WORKOUT 1
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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90DAYSTOALPHA.COM
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THE GLUTE MECHANIC
WEEKLY WORKOUT 1
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION
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PL. DB SPLIT SQUAT
really lean into hip extension while doing these
to hit the posterior chain harder.
4 SETS : 12-12-12-12
*do both stances
1. SINGLE LEG DB RDL
offhand loading + wear a glute band just
above the knees.
3 SETS : 10-10-10
2. SEATED MACHINE ABDUCTION
glute band just above knees
3 SETS : 30-20-10 + drop 10
3. STANDING STRAIGHT LEG BAND ABDUCTION
light glute band around ankles and straight
leg abduction to the side
3 SETS : 15-15-15
4. BANDED DB FROG PUMP
glute band just above knees + db loading
on the hips
3 SETS : 25-25-25
5. BB HIP THRUST
slightly obtuse shins at the top of thrust.
(greater than 90 degrees)
3 SETS : 8-8-8 + myo reps
*myo reps are a rest pause sequence where you finish the initial set,
then rest 5 seconds and go again for a few more reps. Repeat this
2-3 times until you can no longer perform another rep.