03
25
2022

gloots

By Adam 0

 

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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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JOIN MY GYM AND GET COACHING TOOLS AT : 

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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. REAR FOOT ELEVATED FRONT FOOT WEDGED
SPLIT SQUAT
rear foot elevated on a small platform or bumper plate (3-5 inches)
and front food wedged on a slant board ( or a 2×4 etc will work also)
try and keep your stride shorter so it throws your knee over toes for
quad bias.
4 sets : 10-8-6-4 + rest pause 2

 

PL2. GLUTE HAM RAISE/BODYWEIGHT LEG CURL
hip width stance
4 sets : failure 

1. SIDE LYING EXTENDED RANGE HIP ABDUCTION
use a light glute band just above the knees. make sure
to turn your top hip forward slightly and turn the
toes inward.
3 sets : 15 to 25

 

2. SIDE LYING HIP RAISE
3 sets : failure
*match sides for reps

 

3. BANDED SHOULDERS AND FEET
ELEVATED HIP THRUST
both ends elevated for an extended range and
stretch position. use a heavy band across the hips and
one around the legs also for abduction.
3 sets : 15 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. QUADRUPLED PENDULUM HIP EXTENSION
done using a smith machine or under a reverse hyper.
its a bent knee kickback movement.
4 sets : 8 to 12

 

 

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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. 

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THE GLUTE MECHANIC :
WEEKLY WORKOUT 2

RESTORATIVE PUMP SESSION

LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS

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PL1. CONVENTIONAL STANCE BB DEADLIFT
hip width stance and use a hip extension
dominant technique. soft knees and don’t squat
the weight.
4 sets : 10-8-6-4 + rest pause 2

 

PL2. BB HIP THRUST
use a slightly obtuse/longer stance
and you’ll feel more hams. use a shoulder
width stance with toes out.
4 sets : 10 to 15

1. FROG POSITION HIP FLEXOR STRETCH
AND OPENER
back supported with ass end right on he edge of the
bench and legs in frog position. let the hips hinge and lower
open

2. SIDE LYING BANDED CLAM
glute band just above knees
3 sets : 15 to 25

 

3.SUMO KB SWING
pull with the hips and don’t swing with the arms.
2 sets : 20 to 30

4.  STANDING HIP EXTERNAL ROTATION
WITH CABLE OR BAND TENSION
leg swings open like a gate into hip abduction.
2 sets : 12 to 15

 

5. DB & BAND FROG PUMP HIP THRUST
band goes just above knees
3 sets : 30-25-20

 

 

 

****FOR QUESTIONS ON THE TRAINING, USE THE COMMENT ICONS AND AEP HEAD COACH ADAM H. WILL ANSWER ANY QUESTIONS ANYBODY MAY HAVE. KEEP IN MIND THERE IS PROGRAMMING FOR BEGINNER, INTERMEDIATE, AND ADVANCED TRAINING AVAILABLE VIA THE DAILY TRAINER.

**IF YOU’RE ON NUTRITION MANAGEMENT COACHING, DON’T FORGET TO CHECK IN ON WHATSAPP MESSENGER BI WEEKLY/WEEKLY/MAYBE MORE DEPENDING ON YOUR LEVEL OF MANAGEMENT. CHECK INS ARE SUNDAYS.

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