02
10
2023

OVERVIEW | 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. DEAD STOP BB BACK SQUAT
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 : 8-8-8-20

PL2.FRONT RACK BB BULGARIAN
SPLIT SQUAT
rear foot elevated to the ankle with front
foot wedged.
4 sets : 6-6-5-4
PL3. 2 BENCH COPENHAGEN ADDUCTION
legs at 90 degrees and pulling inward towards
the midline. i use two benches parallel to each other
to create more range of motion capability.
3 sets : failure ( match sides for reps )

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. slightly elevate
the grounded foot to allow full hip free motion.
3 sets : 10 to 12

SESSION :

1. SINGLE LEG REVERSE HYPER
3 sets : 20-20-20 + rest pause bilateral swing to exhaustion

 

2. KNEELING BB SQUAT
hip squat done from a kneeling
position that’s outside hip width.
4 sets : 8-8-6-6

3. SINGLE LEG BB HIP THRUST
unilateral bar thrust to isolate each
side.
3 sets : 20-25-30

 

4. SIDE LYING EXTENDED RANGE ABDUCTION
side lying on flat bench with ass end to edge of bench.
this allows top leg to hang down into a forced stretch
position. raise the straight top leg up across the hip
joint vertically. may need to turn toes in/down to
feel the glute engage maximally.
3 sets : failure ( match sides for reps )

 

5. SEATED MACHINE ABDUCTION
make sure your leg angle is 90 degrees so
likely you’ll have to slide fwd on the seat off the backrest.
2 sets : failure
*do both sides and match reps

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