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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rear foot elevated with high bar bb loading. make
sure the rear elevation is just below knee height if
possible.
3 sets : 15-12-10 + drop 10
(make sure you do both sides)
WITH FORWARD SHIFT IN THE BOTTOM
DRIVING KNEE OVER TOES
gonna need something to hang onto here
for stability and maybe some help. back leg is just laid down
on the tibialis side of calves and not bearing really any weight.
basically a single leg squat but in the bottom make sure you
push knee forward over the toes then drive up.
3 sets : 10 to 15
add a light glute band just above your knees
3 sets : 20-15-10 + drop 10
2. SINGLE LEG REVERSE HYPER
3 sets : 20-20-20-
1 set bilateral : 15 to 20 + rest pause failure
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. 45 DEGREE BACK EXTENSION
medium sumo stance and band tension if you
have a good 45 degree hyper or a db works good also.
3 sets : 20-20-15 + rest pause 8
4. SIDE LYING EXTENDED RANGE
STRAIGHT LEG ABDUCTION
side lying bench position with bottom leg
tucked into your torso and top leg allowed to hang
on the top hip with an extended range. turn toes inward and
pull up into hip abduction.
3 sets : failure
*match sides for reps
5. GLUTE BANDED TREADMILL SPRINTS
wear a glute loop just above the knees and work to a run
on the treadmill with the band tension initiating more glute
drive. you should really feel your glutes after training them
prior to this.
5-8 rounds of max effort sprints
*may need to hang on to sides if you’re unstable running
under this extra tension. if you have access to a motorless
treadmill, its also ideal.
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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.