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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high bar loading with safety set to just above parallel quad to floor
position. stance is heels wedged and inside hip width.
4 sets : 6-6-6-20
for stability.
3 sets : 10-10-10 + drop failure on bodyweight
* do both sides
PL3. STANDING CABLE STRAIGHT LEG ADDUCION
use ankle cuffs with hook on outside of ankle. set cable slightly
above hip height standing and you’ll be pulling
inward towards your midline from the attached cable.
use a pipe or something to hang onto for stability.
3 sets : 15 to 20
this is banded abduction of only the top leg
3 sets : 15 to 20
2. STANDING CABLE STRAIGH LEG ABDUCTION
low pulley wearing an ankle cuff and pulling out
to the side with the toes pointed inward.
3 sets : 10 to 15
3. SMITH MACHINE BB HIP THRUST
just outside hip width stance
4 sets : 12-10-8-6 + rest pause 2 to 3
4. SINGLE LEG REVERSE HYPER
3 sets : 15 to 20
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. PENDULUM QUADRUPLED HIP EXTENSION
3 sets : 15-12-10