THE GLUTE MECHANIC : SESSION ONE
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 :
SESSION ONE
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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.
hip width stance with neutral spine
4 sets : 20-15-12-10
if you have a real reverse hyper you can band
this one up.
2 sets : 20-20REVERSE 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
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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.