ALPHA GLUTES : MAX EFFORT DAY
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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PL1. ROMANIAN RACK PULL
set pins to your bottom position of your RDL,
and use a dead pause on the rack each rep
7 SETS : 4-4-4-4-4-4-4
(reverse set concept with short rest periods)
PL2. . GLUTE HAM RAISE
2 sets : feet close together
2 sets : just outside hip width stance
4 SETS : failure
1. STANDING CABLE HIP EXTERNAL ROTATION
place strap on cable just below the knee and swing
hip open and out into bent knee abduction.
3 SETS : 12 to 15 + rest pause 6 on last set
2. EXTRA RANGE SIDE LYING HIP ABDUCTION
use a flat bench or a reverse hyper table to create the
extra ROM and stretch position of the glute medius.
3 SETS : 12 to 15
3. SMITH MACHINE FROG PUMP
wear a light glute band and lay on a flat
bench in frog position.
2 SETS : 30-30 + rest pause 15
4. SINGLE LEG REVERSE HYPER
wear a hip circle just above knees and use the
pendulum to create 2 types of resistance.
3 SETS : 15-15-15
5. DB 45 DEGREE BACK EXTENSION
glute biased technique using posterior pelvic tilt.
3 SETS : 10 to 15
6. BB HIP THRUST ( HINGE METHOD)
done hinging the hips instead of posterior pelvic tilt scoop method.
3 SETS : 10-10-10 + rest pause 5
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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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