09
10
2022

(no title)

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. BELT SQUAT
medium sumo stance
3 sets : 20-15-10 + rest pause 5
PL2.BB SPLIT SQUAT OFF THE PINS WITH RFE
(REAR FOOT ELEVATION ON SMALL BOX OR OLY PLATE)
high bar loading with safety set to just above parallel quad to floor
position. stance is heels wedged and inside hip width.
4 sets : 7-6-5-4

PL3. COPENHAGEN ADDUCTION
single leg adduction from bench/plyo box.
side plank arm position on flat bench with leg on a plyo box
that’s taller than the bench. this creates a large range of
motion.
3 sets : 8 to 10


1. 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

2. BB HIP THRUST
just outside hip width stance
3 sets : 12-10-8 + rest pause failure

3. REVERSE HYPER
3 sets : 20-20-20

4. BENT KNEE REVERSE HYPER
3 sets : 8 to 10

 

5. STANDING CABLE STRAIGHT LEG 
ABDUCTION
3 sets : 15-15-15

6. SEATED MACHINE ABDUCTION
3 sets : 20-15-10 + rest pause failure

 


SESSION TWO

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PL1. BELT SQUAT | LOADING PIN SQUAT
sumo stance
4 sets : 15-12-10-8 + rest pause 4

 

PL2. BB DEADLIFT
done from hip extension dominant
pulling position and just inside hip width stance.
4 sets : 7-6-5-4

 


 

1. REVERSE DECLINE HIP FLEXOR RAISE
laying down a decline with legs locked in quad
flex. lower and raise while maintaining a hard
contraction. this will bias the hip flexors.
3 sets : failure

 

2. SIDE LYING HIP RAISE
3 sets : failure

3. STANDING BAND STRAIGHT LEG
ABDUCTION
3 sets : 15 to 20

4.  SINGLE LEG REVERSE HYPER
3 sets : 20-20-20

5. 45 DEGREE BACK EXTENSION
3 sets : 20-15-10 + drop 10

 

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