SESSION ONE
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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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SESSION ONE
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heels wedged up with an inside hip width stance.
focus on staying in the bottom 2/3 of this one to
bias quads and not rest between every rep in the top.
4 sets : 8-8-8-8 + drop 8 + 8
medium sumo stance with feet
mid platform
3 sets : 25-20-15 + rest pause 8
superset last 3 sets with
WALKING DUCK LUNGES
keep super short strides and stay low without
popping back up to roast the quads. keep torso vertical.
make friends with the bottom position here bc its gonna
wreck you. if you’re able to, you can lead leg on the toes sissy
style.
3 sets : 16-16-16
*8 each leg and add loading if needed with db’s
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 sets : 8-8-8
2. SIDE LYING HIP RAISE
side lying double hip abduction
3 sets : failure
3. QUADRUPLED PENDULUM HIP EXTENSION
done on all fours with a reverse hyper, cable, or a smith
machine
3 sets : 10 to 15
4. SINGLE LEG REVERSE HYPER
sumo stance with spinal flexion. this means
rounded spine to drive glute bias.
3 sets : 25-20-15
5. SINGLE LEG BANDED HIP THRUST WITH HIP SHIFT
single leg thrust then the free leg opens into abduction in
the top position
3 sets : 10 t0 15