07
09
2021

ALL NEW | WORKOUT 1

By Adam 0

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Alpha GlutesRESTORATION, 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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DEDICATEANDDOMINATE.COM
90DAYSTOALPHA.COM

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THE GLUTE MECHANIC
WEEKLY WORKOUT 1

GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION

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PL. HANGING BB SPLIT SQUAT
use a long stride
1 warm up set
4 SETS :8-8-8-8 + drop last set to db zombie lunge on
the same lead leg

1. DOUBLE PENDULUM HIP EXTENSION
ON SMITH MACHINE
use a toes out athletic stance with
heels on smith bar and a flat bench
to secure your hips
3 SETS : 8 to 10

2. STANDING BAND BENT KNEE 
ABDUCTION
band just above knees
3 SETS : 12 to 15

3. UNILTATERAL REVERSE HYPER
3 SETS : 20-20-20

4. STANDING STRAIGHT LEG
BAND HIP ABDUCTION
light band around ankles
3 SETS : 12 to 15

5. B STANCE B HIP THRUST
small split stance foot position that
puts emphasis on the leg closet to you.
3 SETS : 8-8-8 in each stance
+ last set rest pause and fail on bilateral
thrust with normal stance

 

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