01
28
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 COMPOUNDS
PROGRESSIVE OVERLOAD DAY

HEAVIER WORK WITH PROGRESSIVE OVERLOAD
MODERATE LENGTH REST PERIODS

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PL1. BB JEFFERSON SQUAT
medium sumo stance but elevate your heels
on some change plates so you can squat more
vertically in the spine for quad dominance.
4 sets : 12-12-12-12
*you have 2 stances each set so total reps are double
as to what rx says

 

PL2. SMITH MACHINE SQUAT
feet together stance with heels elevated.
knees over toes.
4 sets : 4-4-4-4
3 warm up ramp sets to get loading on point
*first set high reps 15+
second around 8 ish
last warm up at 4 then get after the working sets

 

1. STANDING CABLE STRAIGHT LEG ABDUCTION
WITH SLIGHT HIP EXTENSION
ankle cuff on for attachment to the cables. its the same
as a straight to the side abduction, just angled back a tad more
into hip extension.
3 sets :15-15-15

 

2. SIDE LYING HIP RAISE TO STANDING
BAND HIP EXTERNAL ROTATION
side lying hip raise to failure then light glute band just above
knees for standing bent knee abduction
3 sets : failure, then failure on second porition also
*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
4 sets : 15 to 20 in all positions

4. BB HIP THRUST COMPLEX
set 1 : feet together stance
set 2 : hip width stance
set 3 : medium sumo stance
3 sets : 15-12-10

superset with

5. 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

 

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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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