THE GLUTE MECHANIC : 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
MAX EFFORT DAY
HEAVIER WORK WITH PROGRESSIVE OVERLOAD
MODERATE LENGTH REST PERIODS
INTENSE SESSIONS FOR ADAPTATIONS
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PL. HANGING BB SPLIT SQUAT
bar is suspended underneath you. you may have to
use lighter db’s or bodyweight only bc it will be hard.
2 sets : 15 to 20
1 set : 8 to 10 max effort
1. STANDING STRAIGHT LEG CABLE ABDUCTION
ankle cuff with low pulley cable attached. turn
your toes in as you kick out to the side.
3 sets : 15 to 20
2. SEATED SINGLE LEG MACHINE ABDUCTION
only use one leg on these and keep free leg
in the middle to brace and stay out of the way.
2 sets : 15 to 20 single leg
1 set : 20 to 30 bilaterally
3. STANDING CABLE SUMO PULL THROUGH
use wide sumo stance and come up into posterior pelvic tilt
3 SETS : 10 to 15
4. SMITH MACHINE FROG PUMP
use flat bench to lay on
2 SETS : 30-30
5. SINGLE LEG LANDMINE HIP THRUST
WITH HIP SHIFT
this loads up one side very well and gives
some additional stability. hip shift(abduct) the free leg at
the top of the thrust.
3 SETS : 10 t0 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.