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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rear foot elevated with front squat loading. use a shorter
stride to create more flexion. this one is very skill based.
4 sets : 4-4-4-4 + drop to bodyweight and fail
stance is close in plantar flexion | hip width stance
driving from plantar flexion off the platform.
a) 2 sets : 10 to 15
b) 2 sets : failure
PL3. SEATED BB GOOD MORNING
seated on box or bench with stance in a
medium sumo position. keep spine neutral as
you hinge forward.
3 sets : 10-10-10
use setups as follows :
a) laying back if seat reclines
b) straight up and down
c) hinged fed in hip extension
3 sets : 20 to 30
*1 set in each position
2. STANDING CABLE STRAIGHT LEG
HIP ABUDUCTION
low pulley hooked to cuff and leg kick out
to the side with toes turned in.
3 sets :15 to 20
3. SINGLE LEG CABLE KICKBACK
as you pull back on the tensioned leg, hip extend
the stabilizing leg so you’re hinging as you pull
back.
3 sets : 15-12-10 + drop 10
4. SMITH MACHINE B STANCE HIP THRUST
split stance with back leg having a vertical shin
in top of thrust
4 sets : 8-8-8-8 + bilateral mechanical drop on last set
*each set both ways is 16 reps
5. FROG REVERSE HYPER
frog position hip extension
3 sets : 15 to 25