05
06
2022

THE GLUTE MECHANIC : SESSION ONE

By Adam 0

Alpha GlutesRESTORATION, ACTIVATION, AND DEVELOPMENT

FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”

——————————————————————-

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

____________________________________

FOLLOW ME ON THE SOCIALS :

Social Media Icons Collection, Social Media Clipart, Social Icons, Media Icons PNG and Vector with Transparent Background for Free Download | Social media icons, Instagram logo, Social media logos

ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
BLACK HILLS BARBELL | @blackhillsbarbell

90 DAYS TO ALPHA | @90daystoalpha
PERSONAL FB : ADAM HUNSAKER


JOIN MY GYM AND GET COACHING TOOLS AT : 

 BLACKHILLSBARBELL.COM
DEDICATEANDDOMINATE.COM
90DAYSTOALPHA.COM

——————————————————————————————

——————————————-

THE GLUTE MECHANIC :
SESSION ONE

——————————————-

 

PL1. BB FRONT SQUAT
heels elevated with just outside hip width stance
and toes out 15 degrees. vertical spinal position.
6 sets : 20-10-4-4-4-4
*first couple sets are just ramping warm ups.
don’t rest all day between sets.

 

PL2. NEUTRAL SPINE BACK EXTENSION
hip width stance with neutral spine
4 sets : 20-15-12-10
1. FROG REVERSE HYPER
if you have a real reverse hyper you can band
this one up.
2 sets : 20-20
REVERSE HYPER
legs together
2 sets : 20-20

 

2. SINGLE LEG FEET ELEVATED HIP THRUST
shoulder supported with feet elevated and band
tension is killer on this one.
3 sets : 10 to 20

superset with

REVERSE DECLINE STIFF LEGGED
HIP FLEXOR RAISE
back supported with legs down the decline. keep legs
locked in as you raise on lower on the hip flexors.
open

 

3. SIDE LYING HIP RAISE
double hip abduction from side lying position.
think like you’re doing a seated abduction but
on the plane of motion from your side. bodyweight
is all you need usually.
2 sets : failure

SEATED MACHINE ABDUCTION WITH
ADDED BAND TENSION
1 set : 10 + drop 10 + drop 10

4. SUMO STANCE BACK EXTENSION
IN SPINAL FLEXION
sumo stance with spinal flexion. this means
rounded spine to drive glute bias.
3 sets : 25-20-15

 

5. SINGLE LEG BB HIP THRUST
this is not easy so don’t expect to use
big loading.
3 sets : 10-8-6
1 set bilateral thrust : 20

 

 

 

———————————————————————————————————————————–

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. 

Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven