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. STRAIGHT LEG COPENHAGEN ADDUCTION
place a barbell in the rack at approx hip height with
a thick bar pad on the center of bar. this is where your ankle
will support. get into a side plank position with forearm on
the floor and top leg in loaded adductor position to lower
and raise. this will stretch the adductor/groin and as you
pull upward – train the adduction.
3 sets : failure ( match sides for reps )
stride length is 90/90 position in
the bottom of squat. find that distance for you
and then start training it on that in hip width
stance spacing.
4 sets : 7-6-5-4
*maximize loading progressively each set
DYNAMIC WARM UP MENU :
1. SEATED SINGLE LEG HIP
FLEXOR RAISE
seated on high bench with leg off the side
of bench and quad flexed. raise up on the
hip flexor.
3 sets : 10 to 12
SESSION :
1. SINGLE LEG CABLE KICKBACK
ankle cuff with hook on front of ankle. pull back into
hip extension as you hinge fwd on the ground leg.
3 sets : 12 to 15
2. KNEELING CABLE HIP THRUST
kneeling facing away with strap or band around hips
and thrusting horizontally into the cable tension.
stance is hip width on the knees.
3 sets : 15 to 20
3. SINGLE LEG BB HIP THRUST
unilateral bar thrust to isolate each
side.
3 sets : 6-6-6
4. SIDE LYING HIP RAISE ABDUCTION
side plank position from bent knee position and
lifting up into hip external rotation with bottom
and top leg.
3 sets : failure ( match sides for reps )
5. STANDING STRAIGHT LEG BAND ABDUCTION
glute band just above knees or around ankles
3sets : 15 to 20
*do both sides