07
09
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. HANGING BB BULGARIAN SPLIT SQUAT
bar is suspended under you inside of the
split position. rear foot elevated
5 sets : 4-4-4-4-4

 

PL2. 45 DEGREE BACK EXTENSION
stance inside hip width with neutral
spine.
4 sets : 15-12-10-8
1. SIDE LYING EXTENDED RANGE
STRAIGHT LEG HIP ABDUCTION
side lying on end of bench to allow
top hip to take extended range stretch.
turn toe down and pull straight up
with the glute medius. can add loading with
band or weights.
3 sets : 15 to 202. SIDE LYING HIP RAISE
side planked double hip abduction
3 sets : failure – match sides for reps

3. STANDING CABLE SINGLE
LEG KICKBACK
use ankle cuff hooked to low pulley
and pull back into hip extension
as you bend fwd into hip extension.
3 sets : 15-12-10 + drop 10

 

4. SINGLE LEG HIP THRUST
use only one leg to power this one. you can
add a bb or bands to scale for progressive
overload. make sure you end with a vertical
shin in the top position.
3 sets : 8-8-8 + rest pause 4

 

5. SMITH MACHINE HIP THRUST
hip width stance with vertical shin
in top thrust position.
3 sets : 20-15-12 + rest pause 6

 

 

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