11
29
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. LINEAR HACK SQUAT
 outside hip width stance with
toes slightly out
1-2 quick warm up sets
4 sets : 12-10-8 – widowmaker set
* use 8-10 rep weight and do a set of
20 with rest pauses.

PL2. DB ZOMBIE LUNGE
walking lunge except you lead with the
same leg every rep instead of alternating
strides. do both sides though for each set rx.
3 sets : 24-20-16
*that’s with both sides total so on each
side its 12-10-8

 

PL3. COPENHAGEN ADDUCTION
hanging side plank single leg adduction.
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. TOES OUT SINGLE LEG
REVERSE HYPER
3 sets : 15-20-26

2. KNEELING SMITH MACHINE
HIP SQUAT

kneeling in just outside hip width stance
and smith machine is back squat
loaded as you squat butt to heels and
back up.
4 sets : 15-12-10-8

3. SMITH MACHINE HIP TRUST
just inside hip width stance
3 sets : 10-15-20

4. SIDE LYING HIP RAISE WITH DB
BEHIND KNEE OF TOP LEG ABDUCTION
side lying hip abduction raise with added
loading on the top leg via the db ( put a towel around
the handle for padding )
3 sets : failure ( match sides for reps )

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

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