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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rear foot elevated and high bar squat loading
3 sets : 10 to 15
*do both sides
ADD ON : posi band tension
inside hip width stance with toes fwd
4 sets : 8-8-8-8 + drop 8
3 sets : 15 to 25
2. SIDE LYING HIP RAISE WITH LIGHT
GLUTE BAND
bodyweight hip abduction with added resisted
abduction to the top leg
3 sets : failure but match sides for reps
3. DEFICIT CURTSY SPLIT SQUAT
legs are crossed over each other in a split
stance to create more glute stretch. use and
elevated front foot position a bit to create
more range.
3 sets : 10 to 15
4. SINGLE LEG REVERSE HYPER
3 sets : 15 to 20
5. BB HIP THRUST WITH BANDED
ABDUCTION
just outside hip width stance to engage
the band tension laterally.
3 sets : 12-10-8 + rest pause 4 + rest pause 4