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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stances as follows each set :
set 1 : sumo stance
set 2 : outside hip width with toes out
set 3 : inside hip width
set 4 : feet together
4 sets : 15 to 20
DB FRONT HALF RACK SPLIT SQUAT
one db is loaded on shoulder of lead leg. front
foot is elevated on a small platform or weight plate
approx 4 inches or so. as you squat you want to drive your
knee over the toes to maximize knee flexion while
you keep your heel on the ground as well.
4 sets : 6-6-6-4 + drop 6
PL3. COPENHAGEN ADDUCTION
single leg side plank hip adduction
3 sets : failure ( match sides for reps)
HIP ABDUCTION
side supported on flat bench with top leg in position to
hang down below the bench depth to gain an extended glute
stretch and range. pull leg up using the glute.
3 sets : 15 to 20
2. SIDE LYING HIP RAISE
add and extra light glute band just above knees for additional
top leg resistance.
3 sets : failure
*match sides for reps
3. B STANCE BB HIP THRUST
hip width split stance
4 sets : 8-8-6-6
*do both stances each set
4. SINGLE LEG BENT KNEE REVERSE HYPER
single leg pendulum kickback. add loading with
a db held behind the knee, band, or loaded up to
the pendulum on a reverse hyper machine.
3 sets : 10-10-10
5. MAX GLUTE RECRUITER
can be done on a GHR or a reverse hyper as seen.
stance will be sumo and staying in spinal flexion
if possible. this turns off the paraspinals and
forces the glutes to pull.
3 sets : failure
6. REVERSE HYPER
3 sets : 20 to 25