04
01
2022

THE GLUTE MECHANIC : MAX EFFORT SESSION

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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THE GLUTE MECHANIC :
MAX EFFORT SESSION

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PL1. BB SPLIT SQUAT OFF RACK PINS
set the rack safeties so you stop right before
you would touch the floor with the back knee
in the bottom of the squat.
4 sets : 8-6-4-4 + drop 8

 

PL2. SUMO PLIE STANCE SMITH MACHINE SQUAT
sumo stance with toes cranked outward. this will be a lot of
glute/ham, but it will open up your hips.
3 sets : 15 to 20

1. STANDING CABLE HIP EXTERNAL ROTATION
use a strap that goes just below the knee attached to the
cable and swing the loaded leg open like a gate into
external hip rotation.
3 sets : 15 to 25

superset with

 

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 : failure ( match sides for reps)

 

2. 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
3 sets : failure
*match sides for reps

 

3. 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

 

4. BANDED SKORCHER HIP THRUST
use a heavy band and a slanted foot position
towards you. make sure at the top you have vertical
shins and keep chin tucked with forward gaze.
3 sets : 15 to 20

 

5. SUMO STANCE BB DEADLIFT THRUST
really use the glutes on this one like you’re doing a pull
through or a hip thrust. just focus on that feeling and use
lighter loading than a maximal sumo deadlift.
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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