12
17
2021

MAX EFFORT | PROGRESSIVE OVERLOAD 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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THE GLUTE MECHANIC
WEEKLY WORKOUT 1

MAX EFFORT
PROGRESSIVE OVERLOAD DAY

HEAVIER WORK WITH PROGRESSIVE OVERLOAD
MODERATE LENGTH REST PERIODS

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PL. BB GOOD MORNING
hip width stance with toes slightly out.
use a rack for the safety so you can have a depth
guide as well as a bail out on these.
3 sets: 8 to 10
1 set : 6 to 8 max effort

1. DB FROG PUMP
add glute band just above knees for abduction
resistance
3 sets : 15 to 20

2. STANDING CABLE HIP EXTERNAL
ROTATION/ABDUCTION
set cable to low position and using a short band or strap to
go just below your knee for resistance profile is ideal. hip opens
up and out.
3 sets : 25-20-15

3. REVERSE HYPER
3 sets : 15 to 20

4. BANDED SHOULDERS AND FEET ELEVATED
HIP THRUST
shoulders and feet both elevated and what works best for this
is using flat bench for shoulder support positioned by a smith
machine where you place your feet on the bar. make sure bench height
is a little lower than smith bar height.
3 sets: 8 to 12

5. SINGLE LEG BB HIP THRUST
standard bb hip thrust loading but done
single leg thrust style. very hard.
3 sets : 6 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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