MAX EFFORT | PROGRESSIVE OVERLOAD 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
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.
2 sets: 10 to 12
1 set : 6 to 10 max effort
1 set ; 4-6 max effort
1. REVERSE FROG HYPEREXTENSION
frog position with a reverse hyper motion. basically
the reverse of a frog pump.
3 sets : 15 to 20
2. SEATED MACHINE ABDUCTION
add a light glute band just above the knees
3 sets : 30-20-10 + dropset 10
3. STANDING STRAIGHT LEG
BAND ABDUCTION
toes pointed inward as you push out laterally/externally
3 sets : 15 to 20
4. SINGLE LEG 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: failure ( match sides for reps )
5. PAUSED CONCENTRIC BB HIP THRUST
pause every rep in the top for 3 seconds
1 warm up set : 10 to 15
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.