THE GLUTE MECHANIC : WEEKLY WORKOUT 1
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(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. SLANT BOARD BB HACK SQUAT
use slant board heel elevation and just outside hip width stance
with toes slightly pointed out about 15 ish degrees.
the bb is held behind you and stay vertical in your
spinal position. quad dominant.
sub : db goblet position if bb is too hard
5 sets : 4-4-4-4-4
WITH SINGLE DB IN FRONT RACK ON SHOULDER
use small step boxes or bumper plates for the increased
range capability. set a db up on the shoulder of the lead
leg for loading.
4 sets : 12-10-8-6 + drop 6
1. STANDING CABLE HIP EXTERNAL ROTATION
pulley set in low position and ankle cuff with clip side
on inside of ankle. stand cross body to the cable and
open hip like a gate into abduction.
3 sets : 25-20-15
2. SEATED MACHINE ABDUCTION to
STANDING STRAIGHT LEG BAND ABDUCTION
light glute band just above knees and take reps to rx
on seated position then finish off to failure on the
standing band position. match sides for reps.
3 sets : failure
3. T BELL/KB SWING
sumo stance but keep neutral spine
3 sets : 30-25-20
4. REVERSE HYPER
only go to full hip extension
3 sets : 25-20-15
5. BB SKORCHER THRUST
on the foot side you’ll elevate a bumper plate on the one end to
create an incline position for your foot placement. slope will
be to you. stance is hip width maxing out the width on the
bumper plate. vertical shins in the top of the thrust position.
4 sets : 25-20-15-10