THE GLUTE MECHANIC : VOL. 1
RESTORATION, 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 :
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 EFFORTCOMPOUNDS
PROGRESSIVE OVERLOAD DAY
HEAVIER WORK WITH PROGRESSIVE OVERLOAD
MODERATE LENGTH REST PERIODS
——————————————-
PL1. HIGH BAR BB SQUAT
use slant board heel elevation and hip width stance
with toes slightly pointed out about 15 ish degrees
4 sets : 8-6-4- (3-3-3 cluster set)
PL2. DB SPLIT SQUAT WITH ELEVATED
FRONT AND BACK POSITIONS
use a shorter stride for more knee over toe quad drive.
use small step boxes or bumper plates for the increased
range capability.
4 sets : 12-10-8-6
1. SEATED MACHINE ABDUCTION
3 sets : 25-20-15
2. SIDE LYING HIP RAISE
3 sets : failure
3. 45 DEGREE BACK EXTENSION
medium sumo stance with neutral spine
3 sets : 15-15-15
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
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)
*week 3 of periodization
———————————————————————————————————————————–
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.