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 EFFORTCOMPOUNDS
PROGRESSIVE OVERLOAD DAY
HEAVIER WORK WITH PROGRESSIVE OVERLOAD
MODERATE LENGTH REST PERIODS
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PL1. BB BULGARIAN SPLIT SQUAT
high bar squat loading with RFE on the ankle.
try to avoid laying foot back on a flat bench if possible
and onto the ankle only.
4 sets : 8-8-6-6 + drop 6
heels elevated in a close v stance and db
held palms up in a goblet position.
4 sets : 12-10-8-6
1. STANDING CABLE STRAIGHT LEG ABDUCTION
& EXTENSION
hook low cable up to ankle and kick out to the side and
slightly back into extension.
3 sets : 25-20-15
2. SIDE LYING HIP RAISE
side lying double hip abduction lifting
yourself up with the bottom leg abduction
and swinging the top leg open into abduction.
3 sets : failure
3. QUADRUPLED PENDULUM HIP EXTENSION
3 sets : 30-25-20
4. REVERSE HYPER COMPLEX
set 1 : reverse frog
set 2 : single leg
set 3 : standard reverse hyper bilaterally
3 sets : 15 to 20 in all positions
3 sets : 25-20-15
5. KB SWING
sumo stance controlled swing using the hips
and not throwing with the arms. this will make the
glutes work like a hip thrust and sumo deadlift.
4 sets : 12-12-12-24 (8/8/8)