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
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PL1. BB HIGH BAR WEDGE SQUAT
elevated heels on wedge or change plates, etc.
stance will be just inside shoulder width. i like to set
up inside a rack so you can set safeties and shoot for
depth.
4 sets : 5-5-5-5 + drop 5
rear foot elevated and crank out the reps.
prob gonna have to bodyweight them or use
light db loading.
3 sets : 15 to 20
1. STANDING BAND BENT KNEE
ABDUCTION
use as heavy of glute band as you can to hit the rx reps
3 sets : 15 to 20
2. SIDE LYING HIP RAISE
3 sets : failure
3. SINGLE LEG 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 : 15 to 20
4. REVERSE HYPER
3 sets : 15 to 20
5. BB HIP THRUST ( TOP 2/3 reps)
train the top two thirds of the thrust and
focusing on full hip extension.
4 sets : 10-10-10-10
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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.