03
01
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. SEATED MACHINE ADDUCTION
make sure legs are in 90/90 position meaning a
90 degree angle of knee flexion. you may have to slide
fwd on the seat.
3 sets : 20-15-12
*prog overload each set in succession

PL2. GLUTE HAM RAISE
hip width stance
4 sets : 0-1 RIR each set
*reps in reserve

PL3. BB FRONT RACK SQUAT | KNEELING
QUAD STRETCH
heels wedged with just inside hip width
stance. | in between each set kneel and lay back
to stretch the anterior chain.
4 sets : 5-4-3-2
*prog overload each set in succession after
a warm up set or 2 ( not listed )
1 set : 15 to 20


DYNAMIC WARM UP MENU : 

1. LYING STIFF LEGGED HIP 
FLEXOR RAISE
lying on slight decline bench. raise and lower
legs locked into extension.
3 sets : 10 to 12

90/90 SEATED HIP INTERNAL ROTATION
2 mobilizing sets not done statically ( so moving in a stretch
position. )
2 sets : x-x

SESSION :

 

1. BB B STANCE HIP THRUST
one leg does the thrust while the other
is on the heel to provide stability.
3 sets : 10-8-6
*prog overload each set in succession

2. REVERSE HYPER
feet together with feet turned outward
3 sets : 15 to 20
*prog overload each set in succession

3. FROG POSITION REVERSE HYPER
bottoms of feet together with knees open
to hip abduction and pulling back to hip extension
from chest supported position.
3 sets : 12 to 15

 

4. SIDE PLANK HIP RAISE WITH TOP
LEG CLAM ABUDUCTION
lighter glute band just above knees. lift hip up
in abduction and then clam out the top leg into the
band tension with abduction.

3 sets : failure ( match sides for reps )

 

5. SINGLE LEG SHOULDERS AND FEET
ELEVATED HIP THRUST
elevated shoulders and feet for an extended range.
make sure to do single leg at a time and get up to
full hip extension while leaning back. can add
loading with band tension or ez bar.
2 sets : 10 to 12

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