08
14
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. LEG PRESS
feet mid platform with just outside
hip width stance. use long pauses in the bottom
position to open up your hips.
4 sets : 20-20-15-15
PL2. FRONT FOOT WEDGED BULGARIAN
HANGING BB SPLIT SQUAT
lead leg heel elevated. bar is held right
underneath you. run each position for the rx reps.
position 1 : bottom half of the rep
position 2 : full range
position 3 : top half
3 sets : 10-8-6

PL3. SEATED MACHINE ADDUCTION
hip hinge forward in seated position
3 sets : 20-15-12


1. STANDING BAND STRAIGHT LEG ABDUCTION
glute band around ankles with toe turned in
3 sets : 15 to 20

2. SEATED MACHINE ABDUCTION
WITH ADDED GLUTE BAND
wear band just above knees
3 sets : 20-15-12
*at the end of each set iso hold the positive
on a 16th rep ( full rep set plus 1 iso hold)

3. BB HIP THRUST
hip width stance
4 sets : 15-12-10-8

 

4. QUADRUPLED PENDULUM HIP EXTENSION
3 sets : 10-10-10

 

5. REVERSE HYPER
3 sets : 20 to 25

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