THE GLUTE MECHANIC : MAX EFFORT SESSION
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.
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THE GLUTE MECHANIC :
MAX EFFORT SESSION
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PL1. DB CURTSY SPLIT SQUAT
split stance but with rear leg crossed over
the midline. don’t do this like a step back lunge,
stay in the position and train the movement. a
split squat is stationary as opposed to a lunge that
has added movement. try next to a rack to hold
on to for stability.
3 sets : 10-10-10 + drop 10
(make sure you do both sides)
back leg drops in to a split squat but try to
touch your knee to the floor or elevated surface
and not drive off that back leg at all. stack up some
airex pads or something if all you can do is a partial
range. these are very hard but you will learn what kind
of problems you may have with your quad drive/knees/etc.
3 sets : 10-10-10
*make sure to do both sides
3 sets : 20-20-20
superset with
STANDING STRAIGHT LEG BAND ABDUCTION
3 sets : failure
* match sides for reps
2. REVERSE HYPER
4 sets : 20-20-15-15
superset with
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
3. KAS STYLE BB HIP THRUST
bench supported back position, and all you
do is stay more in the top half range of the
thrust and focus on hitting the full hip extension
without back hyperextension.
4 sets : 10-10-10- ( 10-6-4 cluster set)
4. BB SUMO STANCE DEADLIFT THRUST
if you can use a band tension around your waist
pulling back on you as you do this one, it will be
ideal for thrust resistance. you basically do a lighter
sumo dead here, but really keep it more like a hip thrust
as you pull the hips through instead of just standing up.
3 sets : 10-10-10
5. 45 DEGREE BACK EXTENSION
hip width stance and done like an RDL style
movement.
3 sets : 15-15-15
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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.