11
03
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. SINGLE LEG DB RDL
db loaded in opposite hand as working
leg. back leg kicks back behind you as
you hip extend on the front end with loading.
3 sets : 8-8-8

PL2.SIDE LOADED DB’S BULGARIAN
SPLIT SQUAT
rear foot elevated to the ankle. db’s
side loaded.
4 sets : 8-8-8-8

 

PL3. SEATED MACHINE ADDUCTION
3 sets : 15-15-15

DYNAMIC WARM UP MENU : 

1. REVERSE DECLINE STIFF
LEGGED HIP FLEXOR RAISE
IN SUMO LEG POSITION

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. DEFICIT 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. put a yoga step or
slight elevated surface under just your knees – feet
will not be elevated.
4 sets : 20-15-12-10

2. FULL SPRAWL REVERSE HYPER
full dynamic effort swings to hip extension. pull
chest down as you pull legs back.
3 sets : 20-25-30

3. SINGLE LEG SHOULDERS AND
FEET ELEVATED HIP THRUST
this creates the deficit with dual elevation to
go deep into stretch and way up into a full
hip extension. can add loading with a band.
3 sets : failure ( match sides )

4. GLUTE BANDED
MACHINE ABDUCTION
band just above knees
3 sets : 25-20-15

5. SIDE LYING EXTENDED RANGE STRAIGHT
LEG ABDUCTION FROM DECLINE BENCH
top leg foot turned in and pulling with the glute to raise
and lower leg.
3 sets : failure ( match sides )

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