10
08
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. 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
PL2. UNILATERAL LEG PRESS
hip width single leg stance with foot
mid platform. you want to get as deep as you
can aiming your knee towards your armpit.
don’t push away explosively, but steadily.
3 sets : 8-8-8 ( last set take till mechanical failure )

 

PL3. DB BULGARIAN SPLIT SQUAT
leg rear elevated to ankle and a moderate stride
length. dropping straight down with a
vertical spine.
3 sets : 6-6-6

1. REVERSE HYPER
legs together
3 sets : 25-20-20

2. SMITH MACHINE FROG PUMP
done from a flat bench set up under
a smith machine.
3 sets : 15-15-15

3. BB HIP THRUST
hip width stance with toes straight fwd
3 sets : 12-10-8 + rest pause 4

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

5. SIDE LYING BAND
STRAIGHT LEG ABDUCTION
glute band just above knees and top leg turned
toes inward
3 sets : 15-15-15

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