09
11
2021

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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JOIN MY GYM AND GET COACHING TOOLS AT : 

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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. SUMO DEADLIFT
1-2 warm up sets
4 SETS : 4-4-4-4 + drop 10 to 15 last set with sumo RDL and
no floor touch ( hang/stretch position) 

1. STANDING CABLE STRAIGHT LEG
ABDUCTION
place strap on cable around ankle and turn toes inwards
on the active leg.
3 SETS : 12 to 15 + rest pause 6 on last set

2. SIDE LYING HIP RAISE
double hip abduction from a side plank
position.
3 SETS : 12 to 15

3. SUMO STANCE CABLE PULL THROUGH
pull with the hips to posterior pelvic tilt.
2 SETS : 30-30 + rest pause 15

4. SINLGE LEG SHOULDERS AND FEET
ELEVATED THRUST

double elevations to create a large deficit for
big range of motion
3 SETS : 15-15-15

5. BB RACK THRUST
set pins as low as you can for your anatomy.
use a 14 to 16 inch bench or box if you have one.
taller benches will work if need be.
3 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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