02
04
2022

THE GLUTE MECHANIC | SESSION 1

By Adam 0

Alpha GlutesRESTORATION, ACTIVATION, AND DEVELOPMENT

FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”

——————————————————————-

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

____________________________________

FOLLOW ME ON THE SOCIALS :

Social Media Icons Collection, Social Media Clipart, Social Icons, Media Icons PNG and Vector with Transparent Background for Free Download | Social media icons, Instagram logo, Social media logos

ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
BLACK HILLS BARBELL | @blackhillsbarbell

90 DAYS TO ALPHA | @90daystoalpha
PERSONAL FB : ADAM HUNSAKER


JOIN MY GYM AND GET COACHING TOOLS AT : 

 BLACKHILLSBARBELL.COM
DEDICATEANDDOMINATE.COM
90DAYSTOALPHA.COM

——————————————————————————————

——————————————-

THE GLUTE MECHANIC
WEEKLY WORKOUT 1

MAX EFFORT COMPOUNDS
PROGRESSIVE OVERLOAD DAY

HEAVIER WORK WITH PROGRESSIVE OVERLOAD
MODERATE LENGTH REST PERIODS

——————————————-


PL1. ELEVATED HEELS BB JEFFERSON SQUAT
just outside hip width stance with toes pointed
out and heels elevated. use lower profile plates if you can get low enough
to do so.
4 sets : 15-12-10-8
*you have 2 stances each set so total reps are double
as to what rx says

 

PL2.BULGARIAN SPLIT SQUAT
each set is done in 3 ranges of tension
range 1 : bottom half range
range 2 : full range with hard contraction
range 3 : top half range
3 sets : 30-21-15
(10’s – 7’s – 5’s)

 

1. FROG REVERSE HYPER
frog pump position with reverse hyper pullback.
3 sets :failure

 

2. SEATED MACHINE ABDUCTION WITH
LIGHT GLUTE BAND ABOVE KNEES
3 sets : 30-20-10 + drop 10 + drop 10

3. SIDE LYING EXTENDED RANGE STRAIGHT
LEG ABDUCTION
toe turned in and hanging off bench allowing an
extended range of motion.
3 sets : failure
*match sides for reps

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

superset with

5. BB HIP THRUST COMPLEX
set 1 : feet together stance
set 2 : hip width stance
set 3 : medium sumo stance
set 4 : medley of all 3 stances
4 sets : 12-12-12-24 (8/8/8)

 

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven