08
03
2021

THE GLUTE MECHANIC | WEEKLY WORKOUT 1 : MAX EFFORT DAY

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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THE GLUTE MECHANIC
WEEKLY WORKOUT 1

MAX EFFORT DAY

HEAVIER WORK WITH PROGRESSIVE OVERLOAD
MODERATE LENGTH REST PERIODS

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PL. SUMO STANCE BB ZERCHER BOX SQUAT
sumo stance with zercher loading and box set
to your mobility level as deep as you can handle and
keep good position.
1-2 warm up sets before these working sets
4 SETS : 5-5-5-5

superset with

LYING DB LEG CURL/GHR
db held in feet using flat bench for chest
supported position
4 SETS : 6 to 8

1. DB + BAND FROG PUMP
wear a hip circle and use heavy db for loading
3 SETS : 25-20-15 + rest pause 8

2. SEATED MACHINE ABDUCTION
band just above knees
3 SETS : 30-20-10 + rest pause 5

3. STANDING BAND STRAIGHT LEG ABDUCTION
band around ankles with foot turned in
3 SETS : 12-12-12 + rest pause 6

4. BB RACK THRUST
set up in power rack with pins set right at the full stretch position
in the bottom
4 SETS : 10-8-6-4 + drop 10

5. SINGLE LEG 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 for added resistance and abduction cue
the entire time.
2 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

DYNAMIC EFFORT DAY

LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS

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PL. DB FRONT RACK BULGARIAN SPLIT SQUAT
rear foot elevated with db’s stacked on shoulders
1-2 warm up sets before these working supersets
4 SETS : 4-4-4-4
superset with
DB STEP UP
use a 12 to 18 inch plyo box
and stay on the same leg as you led with
on the bulgarian
4 sets : 8 to 10*you do one leg at a time on the superset. this is extra
terrible so good luck

 

1. 45 DEGREE BACK EXTENSION
sumo stance in spinal flexion
3 SETS : 15 to 20

2.  UNILATERAL REVERSE HYPER
glute band just above knees + pendulum weight
if applicable to you
3 SETS : 15-15-15

3. BAND DIAGONAL KICKBACK
half abduction and half extension so it comes
back at an angle across your glutes
3 SETS : 10 to 15

4. DB LEG HIP THRUST
heavy glute band + db loading
3 SETS : 25 to 30

5. QUADRUPLED PENDULUM HIP EXTENSION
glute band just above knees
3 SETS : 12 to 15

****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.

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