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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PL1. STANDING BB GOOD MORNING
squat loading with stance inside hip width
3 sets : 15-12-10
use a medium stride and set safety pins just above
back knee touching the floor in bottom position.
4 sets : 6-6-6-6
single leg hip adduction from two high bench or plyo
boxes.
3 sets : failure ( match sides for reps )
DYNAMIC WARM UP MENU :
1. REVERSE DECLINE STIFF
LEGGED HIP FLEXOR RAISE
quads tensioned as you lower legs slowly feeling it
in your hip flexors. raise slow and controlled and
keep your glutes on the bench at all times.
3 sets : failure
SESSION :
1. KNEELNG SMITH MACHINE SQUAT
kneel in hip width stance with back squat
bar loading. glutes drop back towards heels on the
negative, then hip thrust into the positives. make sure
to use ample padding for the knees.
3 sets : 12 to 15
2. REVERSE HYPER
can add loading with band or i use
pipes in the crease behind the knees.
3 sets : 30-20-15
3. QUADRUPLED PENDULUM HIP EXTENSION
can be done with reverse hyper, smith machine, heavy
glute band. its a bent knee hip extension from an all
fours position. ( quadrupled )
3 sets : 10 to 12
4. BANDED FIRE HYDRANTS
quadrupled hip abduction with as heavy of
glute band as you can handle.
3 sets : 12 to 15 ( do both sides )
5. SIDE LYING EXTENDED RANGE STRAIGHT
LEG ABDUCTION
top leg foot turned in and pulling with the glute to raise
and lower leg.
3 sets : failure