03
04
2022

THE GLUTE MECHANIC : WEEKLY WORKOUT 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

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PL1. BACK FOOT ELEVATED &
FRONT FOOT WEDGE SPLIT SQUAT*
back foot elevated a few inches on a box or even a bumper plate.
front foot has heel elevated. you want a shorter stride and this
will force you into quad dominant squatting. loading can be
added with side held db’s
4 sets : 6-6-6-6 + drop 6 + rest pause 3
*rest pause will be in the top position of the exercise
and not a full rest pause. you may shut down here but
see what happens.

 

PL2.TOES ELEVATED DB RDL
set 1 : just outside hip width stance with toes out
set 2 : hip width toes straight fwd
set 3 : feet together
set 4 :cannonball ( heels together v stance )
4 sets : 12-12-12-12

1. SIDE LYING BANDED CLAM
use as heavy of glute bands as you can to hit the rx reps
3 sets : 15-15-15

 

2. SEATED MACHINE ABDUCTION
try wearing a glute loop on top of the machine
resistance for some ass on fire shit.
3 sets : 25-20-15

 

3. HEAVY BAND HIP THURST
if you’ve never used a hip thrust platfrom –
get to where you can bc thats the ideal setup for band thrusts>
you can rig up a setup anywhere though.
3 sets : 20-15-12

 

4. SINGLE LEG REVERSE HYPER
3 sets : 15 to 20

 

5. SUMO STANCE 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 : 15 to 20

 

 

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