08
05
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. BB SPLIT SQUAT
elevate rear foot on a plate or small box (approx 4 in.)
use a shorted stride with a vertical torso. bb is high bar
squat loaded.
3 sets : 6-6-6 + drop 6 + drop 6

 

PL2. LEG PRESS
feet mid platform with just outside
hip width stance
4 sets : 20-20-15-15 

PL3. COPENHAGEN ADDUCTION
side plank single leg adduction
3 sets : failure ( match sides for reps)


1. SIDE LYING BAND HIP ABDUCTION
side position with band just above knees and
abduction only the top leg into the band tension.
3 sets : 20 to 30

2. SIDE LYING HIP RAISE
bodyweight side plank hip abduction
3 sets :15 to 20

3. UNILATERAL REVERSE HYPER
single leg pendulum swing
3 sets : 15-12-10 + drop 10

 

4. BENT KNEE REVERSE HYPER
4 sets : 8-8-8-8 + bilateral mechanical drop on last set

 

5. SUMO STANCE SMITH MACHINE HIP THRUST
medium sumo stance
3 sets : 15 to 25

 

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