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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ON SMITH MACHINE
rear foot elevated and
front heel wedged.
3 sets : 20-20-20
4 sets : failure
HIP FLEXOR RAISE
back supported with legs down the decline. keep legs
locked in as you raise on lower on the hip flexors while
in frog position…bottoms of feet together with
toes touching.
3 sets : 8-8-8
2. SEATED MACHIINE ABDUCTION
set 1 : reclined back
set 2 : straight up
set 3 : leaning fwd
3 sets : 20 to 30
3. LYING CHEST SUPPORTED SMITH
MACHINE PENDULUM HIP EXTENSION
lying on flat bench set up at the smith machine using
the bar as the loading for a glute kickback. stance is
outside hip width with toes out slightly.
3 sets : 8 to 12
4. BANDED REVERSE HYPER
this means free weight and band tension added
3 sets : 25-25-15 + rest pause fail
5. BB TOUCH AND GO HIP THRUST
use the hinge method to sprawl back a bit more as
opposed to hinge in posterior pelvic tilt.
4 sets : 20-20-10-10