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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bar is suspended under you inside of the
split position. rear foot elevated
4 sets : 8-8-8-6
REVERSE BAND TENSION
light band across the hips pulling
back against them. stance is inside hip width
and taking as sharp of hip extension as
you can.
4 sets : 15-12-10-8
CABLE ABDUCTION
toe turned in with strap around the ankle
3 sets : 20-15-12
2. SEATED MACHINE ABDUCTION
add a light glute band just below knees
set 1 : laying back
set 2 : upright
set 3 : hinged fwd
3 sets : 20 to 25
3. REVERSE HYPER
3 sets : 25-20-15
4. QUADRUPLED PENDULUM HIP
EXTENSION
done on all fours – i use reverse hyper or smith
machine bar. can use a heavy band also.
3 sets : 12-10-8
5. SMITH MACHINE HIP THRUST
hip width stance with vertical shin
in top thrust position.
3 sets : 20-20-20
1 set : 6 + drop 6 + drop 6
Seated machine abduction – I cannot lean back. I get pain in my back when I do the exercises that way. Leaning forward or straight does not affect it.
If the machine doesn’t have an adjustable backrest, then omit that if it hurts. More than likely you are hyperextending lumbar to abduct the hips in that position. Lock diwn and organize spine first – then move around that 👊