ALL NEW | WORKOUT 1
——————————————————————-
RESTORATION, ACTIVATION, AND DEVELOPMENT
FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”
——————————————————————-
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
____________________________________
FOLLOW ME ON THE SOCIALS :
ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
BLACK HILLS BARBELL | @blackhillsbarbell
90 DAYS TO ALPHA | @90daystoalpha
PERSONAL FB : ADAM HUNSAKER
JOIN MY GYM AND GET COACHING TOOLS AT :
BLACKHILLSBARBELL.COM
DEDICATEANDDOMINATE.COM
90DAYSTOALPHA.COM
——————————————————————————————
——————————————-
THE GLUTE MECHANIC
WEEKLY WORKOUT 1
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION
——————————————-
PL. SUMO STANCE WESTSIDE BB SQUAT
wide stance and toes out with low bar squat
loading. set pins up to challenge your depth and
allow failure. you can also use a box squat setup as well.
1-2 warm up sets before these working sets
4 SETS : 6-6-6-6
superset with
DB RDL
inside hip width stance
concentrate on as big of hamstring stretch as
you can take without spinal compromise.
toes slightly elevated
4 SETS : 8 to 10
1. SEATED 3 POSITION MACHINE
ABDUCTION
start in leaning back position, then straight up,
and finish in leaning forward position.
light glute band just above knees.
3 SETS : 30-30-30
*10 reps in each position
2. SIDE LYING EXTENDED RANGE ABDUCTION
done from flat bench allowing top leg to hang
into an extended stretch position across the hip
3 SETS : 15 to 20
3. SHOULDERS AND FEET ELEVATED
HIP THRUST IN EXTENDED RANGE
done using smith machine and flat bench
with you using the flat bench for shoulder support
and the smith machine bar for heels. this will allow
you to dip down into a deep stretch position in the bottom.
wear a glute band and keep locked out into abduction
the entire time.
3 SETS : 20-20-20
4. BB HIP THRUST
3 SETS : 12 to 15
5. UNILATERAL REVERSE HYPER
wear a glute band just above knees as well
as a loaded pendulum for 2 forms of resistance.
you really have to keep non active leg braced and driven
forward to hold stability.