MAX EFFORT DAY
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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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THE GLUTE MECHANIC
WEEKLY WORKOUT 1
MAX EFFORT DAY
HEAVIER WORK WITH PROGRESSIVE OVERLOAD
MODERATE LENGTH REST PERIODS
INTENSE SESSIONS FOR ADAPTATIONS
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PL. LYING DB LEG CURL
off hand loading ( db loads in opposite hand
as working front leg)
4 SETS : 8-8-8-8
superset with
BB RDL WITH SNATCH GRIP
(reverse band across your hips)
set rack pins at depth for your RDL so its
lower to mid shin height. use
a just outside hip width stance
4 SETS : 7-6-5-4 + drop 4
1. SEATED MACHINE ABDUCTION
use a glute band just above knees for added
abduction resistance
3 SETS : 15-15-15 + drop10 + drop 5
2. CABLE STANDING HIP ABDUCTION
toe turned in with strap around ankle from
low pulley
3 SETS : 12 to 15
3. SINGLE LEG REVERSE HYPER
wear a glute band as well to add
another form of resistance to the
pendulum.
3 SETS : 15-15-15 + rest pause 8
4. BB RACK HIP THRUST
this allows a slightly shorter range and
a dead stop bottom position. and probably
heavier loading.
3 SETS : 12-10-8 + drop 8 + rest pause 4
5. SHOULDERS AND FEET ELEVATED BAND
THRUSTS
shoulders and feet on benches to create a deficit.
wear glute band just above knees to keep forceful
abduction the entire time.
3 SETS : 10 to 15
6. 45 DEGREE BACK EXTENSION
sumo stance with spinal flexion
3 SETS : 15-15-15