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. DB BULGARIAN SPLIT SQUAT
WITH FRONT FOOT WEDGED
rear foot elevated and front foot wedged with
heel elevated. make your stride a bit shorter so you
can come in sharp on the quads.
4 sets : 8-8-6-4 + drop 8
4 sets : failure
1. LYING BACK SUPPORTED BAND STRAIGHT
LEG SPLITS ABDUCTION
band just above knees and just open up hips like
you’re doing the splits. externally rotate your hips
just like in a sumo stance
3 sets : 15 to 20
2. SEATED MACHINE ABDUCTION
3 sets : 30-20-10 + drop 10
3. BANDED SKORCHER THRUST
this is a hip thrust with feet on a slant that’s angled
towards you.
3 sets : 20 to 25
4. REVERSE HYPER COMPLEX
set 1 : reverse frog hyper
set 2 : bent knee reverse hyper
set 3 : single leg reverse hyper
set 4 : standard reverse hyper bilaterally
4 sets : 15 to 20 in all positions
3 sets : 15 to 20
5. B STANCE BB HIP THRUST ( TOP 2/3 reps)
split position hip thrust. make sure the working
leg finishes at 90 degree shin to floor. (perpendicular to
the floor)
4 sets : 6-6-6-6
*12 total with both stances