OVERVIEW | SESSION ONE
RESTORATION, ACTIVATION, AND DEVELOPMENT
FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”
——————————————————————-
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
____________________________________
FOLLOW ME ON THE SOCIALS :
ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
BLACK HILLS BARBELL | @blackhillsbarbell
90 DAYS TO ALPHA | @90daystoalpha
PERSONAL FB : ADAM HUNSAKER
JOIN MY GYM AT :
BLACKHILLSBARBELL.COM
DEDICATEANDDOMINATE.COM
90DAYSTOALPHA.COM
——————————————————————————————
——————————————-
SESSION ONE
——————————————-
PL1. 45 DEGREE BACK EXTENSION
hip width stance with neutral spine and emphasis
will be on the hamstrings and the stretch
position. add loading if needed.
4 sets : 12-10-8-6
hip width stance with toes at comfortable angle
for your squat. set spotter arms at your parallel
depth. every rep will touch the bottom position.
use a couple warm up sets
4 sets : 5-5-5-5
1 set : 15 to 20
length. make sure you can get below parallel
on the lead leg flexion – if not elevated the front foot
on a plate or small box. db’s loaded at sides.
4 sets : 12-10-8-6
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. KNEELING CABLE HIP THRUST
strap/band around hips hooked to low pulley
and facing away from cable stack. thrust hips
fwd into hip extension.
3 sets : 25-20-15
2. SINGLE LEG BB HIP THRUST
one leg hip thrust with bb loading
on the hips
4 sets : 6 to 8
3. REVERSE HYPER
dynamic powerful swing effort only to hip
extension. hamstring stretch underswing to glute
pull on the positive side.
3 sets : 20-25-30
4. SIDE LYING HIP RAISE
bent knee hip abduction from a side
lying position.
3 sets : failure ( match sides for reps )
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