06
18
2022

SESSION ONE

By Adam 0

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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
just outside hip width stance with
toes out and heels wedged.
4 sets : 12-10-8-6 + long rest pause (30 seconds) then
use same 6 rep weight with 3 second negatives, 1 second pause, then
explosive positives

 

PL2. UNILATERAL LEG PRESS
foot mid to low on platform and hip
width
3 sets : 15-15-15
*do both sides 
1. STANDING CABLE STRAIGHT
LEG ABDUCTION
strap around ankle and lowest pulley setting.
drive hip out using the glute medius.
3 sets : 15 to 20

2. SIDE LYING HIP RAISE
bodyweight hip abduction with added resisted
abduction to the top leg
3 sets : failure but match sides for reps

3. BENT KNEE REVERSE HYPER
KICKBACK
add loading with hip circle, db behind the knee, or using
the pendulum on an actual reverse hyper with a band on that.
3 sets : 10 to 15

4. STRICT REVERSE HYPER
this one is done not swinging the weight, but controlling
both sides of the rep carefully. you can add loading by holding a db
between your legs or your feet.
3 sets : 8 to 12 + last set load up on a swing method reverse
hyper to fatigue.

5. SINGLE LEG HIP THRUST WITH
BANDEDHIP SHIFT
single leg thrust with the off leg
abducting out at the top of the rep.
light glute band just above the knees
for the hip shift abduction.
3 sets : 10-10-10 

 

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