OVERVIEW | 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. BB GOOD MORNING
standing with inside hip width stance
3 sets : 15-12-10
HANGING BB SPLIT SQUAT
rear foot elevated on plyo step
or very small box. wanna drop straight
up and down focusing on stressing the
quad and glute as much as possible. bar
is suspended under you.
4 sets : 8-8-6-4 + drop 6
LEG ADDUCTION
ankle cuff with hooks to outside of ankle with
pulley set to slightly up above you to allow full
range of tension. side plank position with line of
pull right above ankle. imaging doing a resisted
half splits from a side plank.
3 sets : 10 to 15
DYNAMIC WARM UP MENU :
1. STANDING SINGLE LEG HIP FLEXION
standing position with weight plate attached to bottom
of foot with a heavy glute band. leg comes up into hip
flexion like the reverse of a squat.
3 sets : 10 to 12
SESSION :
1. DB FROG PUMP
add glute band just above knees
for abduction resistance and db loads
on the hips.
3 sets : 20-20-20
2. SINGLE LEG BB HIP THRUST
one leg hip thrust with bb loading
on the hips
4 sets : 6-6-6-6
compound set with
BAND TENSION BILATERAL HIP THRUST
stance hip width using as heavy of band as you
can for the rx reps.
4 sets : 15 to 20
3. STANDING CABLE KICKBACK
EXTENSION
ankle cuff with hook on the front of ankle
to resist kickback hip extension. do both sides
for rx reps.
3 sets : 15-15-15
4. STANDING CABLE HIP ABDUCTION
cable strap just below the knee to attach on cable
which is set a bit below hip height. leg opens out
into hip abduction with a tad of upward lift.
3 sets : 10 to 15
5. STANDING STRAIGHT LEG KICKOUT
ABDUCTION
new one that’s oddly hard : done single legged with
working leg toes turned outward like sumo and raised
as far out to the side as possible while you tip away
from that. this will bring a huge contraction and
even bodyweight will be difficult.
2 sets : failure
*do both sides and match reps