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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SESSION ONE
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ADD ON : posi band tension
just outside hip width stance with toes out
ramp up the heels also to stay more upright and
get more depth
4 sets : 20-8-6-4 + drop 6
front heel wedged with knee over
toe position to bias the quads
3 sets : 15-10-8 + drop 8
hips on edge of bench laying back. legs in frog
and lowering into stretch to a pull back up
3 sets : 5 to 8
2. STANDING CABLE HIP EXTERNAL ROTATION
loop/band just below the knees and opening
hip up with cable tension into external rotation.
leg in a bent knee position.
3 sets : 10 to 15
3. STANDING BAND STRAIGHT LEG
ABDUCTION
light banded kick outs to the side
for the glute medius.
3 sets : 15 to 20
4. SINGLE LEG BENT KNEE REVERSE HYPER
bent knee kickback/hip extension.
3 sets : 8 to 12
5. FULL REVERSE HYPER TO
BB GLUTE BRIDGE
legs together and full sprawl reverse
hyper then jump into a glute bridge from
the floor position. stance for glute bridge is hip
width.
3 sets : 15 to 25 | 8-8-8