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. DB SPLIT SQUAT
use rear foot elevated position on a weight plate
or low platform (3-6 inches).
use a short stride and focus on knees over toes.
3 sets : 12-10-8 + drop 8
*take a couple warm up sets as needed
1. SIDE LYING EXTENDED RANGE ABDUCTION
straight leg abduction from side lying position. point toes down
2 sets : 15 to 20
2. SEATED MACHINE ABDUCTION
add a light glute band just above the knees
4 sets : 25-20-15-10
3. REVERSE HYPER
only raise to full hip extension
3 sets : 20-17-15
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. BB RACK THRUST
set safety pins as low as you can with weight plates
not touching the floor. this will give a dead stop
in the bottom every rep.
3 sets : 12-12-12
*take a couple warm up sets