10
22
2021

THE GLUTE MECHANIC | MAX EFFORT DAY

By Adam 0

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
MAX EFFORT DAY

HEAVIER WORK WITH PROGRESSIVE OVERLOAD
MODERATE LENGTH REST PERIODS
INTENSE SESSIONS FOR ADAPTATIONS

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PL. REAR FOOT ELEVATED DB SPLIT SQUAT
not a Bulgarian split position, but back foot on elevated
surface 3-5 inches or so.
1-2 warm up sets
4 SETS : 6-6-6-6 + drop 3 + rest pause 3

1. STANDING CABLE HIP EXTERNAL ROTATION
band/strap just below knee
3 SETS : 12 to 15

2.  SEATED 3 POSITION ABDUCTION
works best on adjustable back machines (not common)
position 1 : laying back
position 2 : straight upright
position 3 : leaning forward
3 SETS : 30 reps ( 10 in each position)

3. UNILATERAL REVERSE HYPER
3 SETS : 15 to 25

4. PENDULUM QUADRUPLED HIP EXTENSION
use a smith machine or under a reverse hyper
3 SETS : 10 to 12

5. SINGLE LEG DB HIP THRUST WITH HIP SHIFT
db loaded on working thrust side, at the top of the
movement, abduct the non active hip
3 SETS : 8 to 10

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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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