09
19
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. SUMO STANCE SMITH MACHINE SQUAT
WITH SUMO DEADLIFT HOLD
this one is gripped like a deadlift, but you are
squatting the weight. knees push out hard
as you sink down into squat. find a sumo
stance you can get those knees opened up over
the mid foot. key to glute drive is in external hip rotation.
3 sets : 15-12-10
PL2. DB BULGARAIN SPLIT SQUAT
side loaded dbs with shorter stride to force
quad drive.
3 sets : 20-15-12

PL3. STANDING STRAIGHT LEG
CABLE ADDUCTION
cable cuffs around ankles with hook to
outside of ankle. set cable to a bit above hip height.
this one pulls in from a half splits position
on a lengthened adductor.
3 sets : 15 to 20


1. 45 DEGREE BACK EXTENSION
IN SPINAL FLEXION
3 sets : 20-20-20

2. SINGLE LEG HIP HINGE THRUST
loading can be an ez bar or bb if you’re strong
enough to load
3 sets : 12-10-8 + rest pause failure

3. SINGLE LEG REVERSE HYPER
3 sets : 20-15-15

4. DB FROG PUMP
db loading on the hips with feet
3 sets : 30-20-10 + rest pause 5

5. SEATED MACHINE ABDUCTION
3 sets : 15-12-10 + drop 15

6. BAND STANDING STRAIGHT
LEG ABDUCTION
light band just above knees or around ankles
3 sets : 15 to 20

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