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.
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SESSION ONE
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hip driven squat in a sumo stance. works best set up
at a rack so you can hold on to some pegs or the
uprights for stability and position. can sub a
straddle lift in if no loading pin or belt squat
is accessible. drive your knees out hard into abduction
as you sink into squat. this is a hip squat not
a knee bender.
3 sets : 15-12-10
*use long pauses in the bottom position to
open up the hips
safety bar or use a front rack with a normal bb.
elevated heels with just outside hip stance and toes
out slightly about 15 degrees. set the safety pins as low as
you can handle with a vertical spinal position in the
bottom of the squat.
4 sets : 4-4-4-4
*use a cpl warm up sets also
PL3. SEATED FROG ADDUCTOR DB RAISE
seated on flat bench with feet in frog position and db’s
sitting on your adductors right up by the knees.
lower and raise by pulling upwards into hip adduction.
3 sets : 15 to 20
STANCE
roll into spinal flexion to roll your hips
and pull with them. we want to deload the
paraspinals.
3 sets : failure on bodyweight
2. SINGLE LEG REVERSE HYPER
turn your hip out slightly into hip
abduction to get more glute out of this.
also try to tense up your abs to deliver more
tension to the glutes.
3 sets : 15 to 20
3. SMITH MACHINE HIP THRUST
hip width stance with toes straight fwd
3 sets : 15-15-15 + rest pause 8
4. FROG POSTION BENT KNEE
REVERSE HYPER
3 sets : 20-15-12
5. SIDE LYING CABLE ABDUCTION
side lying on flat bench with cuff attached
just below the knee. this one opens up just as a
typical abduction would.
3 sets : 10 to 15
6. SIDE LYING EXTENDED RANGE
STRAIGHT LEG ABDUCTION
light band just above the knees
3 sets : 15 to 20