05
28
2022

SESSION ONE

By Adam 0

Alpha GlutesRESTORATION, 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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PL1. BB FRONT SQUAT 
ADD ON : posi band tension
heels elevated and stance hip width
with toes out
4 sets : 10-8-6-4 + drop 10

 

PL2. DB BULGARIAN SPLIT SQUAT
db side loaded with stick or pipe for
stability
4 sets : 10-8-6-6
1. STANDING HIP FLEXOR RAISE
use a light band tension or I use a monkey
foot. you can also do this lying with a cable
attached from a low position.
3 sets : 8-8-8

2. SEATED MACHIINE ABDUCTION
set 1 : reclined back
set 2 : straight up
set 3 : leaning fwd
set 4 : straight up
3 sets : 25-25-25- 15 + drop 10 + drop 5

3. BB GLUTE BRIDGE
this is done from floor and not
from hip thrust setup.
3 sets : 15-12-10 + rest pause failure

4. SINGLE LEG BANDED HIP THRUST WITH
HIP SHIFT
when you hit peak thrust you simply drop free leg open
into hip abduction as you hold stable on the thrust leg.
3 sets : 10 to 15

5. SINGLE LEG REVERSE HYPER
4 sets : 15 to 25
*increase your RPE each set and loading as needed

 

 

 

 

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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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