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.
IF YOU HAVE QUESTIONS, CLICK THE COMMENT BUBBLES
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THE GLUTE MECHANIC :
MAX EFFORT SESSION
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rear foot elevated with db loading.
3 sets : 8-8-8 + drop 8
BOARD FRONT SQUAT
heels elevated inside hip width v stance and vertical spine position
focusing on max flexion through a large ROM.
4 sets : 12-10-8-6 + drop 6
feet together
4 sets : 25-20-15-15
2. BB FROG HIP THRST
done just like a hip thrust but in the frog
position with hip abduction
3 sets : 15-15-15
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. SEATED MACHINE ABDUCTION
WITH GLUTE BAND
add a glute band just above the knees for some added
band tension to the machine.
4 sets : 25-20-15-10 + drop 10
4. CURTSY SPLIT SQUAT WITH DEAD
BACK LEG
back leg comes across the hips behind you and just lays
dead on the floor making the lead leg single leg squat
the movement. elevate your toes on a slant board or weight
plate.
3 sets : failure
*match sides for reps
5. T BELL OR K BELL SWING IN SUMO STANCE
if you can reverse band this a bit its ideal for glute drive. focus on
tight movement pattern with a neutral spine, this isn’t CrossFit, but this
ones a glute killer when done right.
5-8 rounds of max effort swings to fail
*use short 30 second rest periods bc you probably need
the conditioning anyways.
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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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