01
14
2022

GLUTE SESSION 1

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(s) 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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PL1. BB SPLIT SQUAT FFE (FRONT FOOT ELEVATED)
split stance with lead leg elevated a few inches. you want to
encourage driving your knee fwd over the toes while keeping the
heel on the ground also.
4 sets : 12-10-8-6

PL2. GLUTE HAM RAISE
3 sets : failures

1. STANDING CABLE HIP EXTERNAL ROTATION
cable set at low position and use an ankle strap to connect to the cable.
cable tracks cross body to the active leg which swings open into
hip abduction much like a machine abduction.
3 sets : 10 to 15

2. EXTENDED RANGE SIDE LYING ABDUCTION
side lying on flat bench with top legs toes pointed down. lift up
leg using the glute medius leading with the heel.
3 sets : failure
*match sides for reps

3. REVERSE HYPER COMPLEX
set 1 : reverse frog hyper
set 2 : bent knee reverse hyper
set 3 : single leg reverse hyper
set 4 : standard reverse hyper bilaterally
3 sets : 15 to 20 in all positions

4. SINGLE LEG SHOULDERS AND
FEET ELEVATED HIP THRUST

elevated on both ends to create a full body deficit and
increased stretch position and range.
3 sets : 10 to 15

superset with

5. BB  HIP THRUST WITH STANCE CHANGES
set 1 : medium sumo
set 2 : hip width
set 3 : feet together
3 sets : 10 to 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. 

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