OVERVIEW | SESSION 1
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
*if you train the DAILY TRAINER in full, only
do this session and not the second one each split
cycle and NOT the primary lifts.
*if you are ALPHA GLUTES exclusively, then hit both
sessions each split cycle full blast including the
primary lifts.
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PL1. COPENHAGEN ADDUCTION
side plank hip adduction done from 2 plyo boxes
3 sets : failure ( match sides for reps )
hip width stance with feet plantar flexed ( toes to platform )
4 sets : 2-1-1-0 RIR each set
*reps in reserve
PL3. BB SPLIT SQUAT
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 : 5-5-5-5
1 set : 15
*prog overload each set in succession
*do both sides for rx reps each set
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/EXTERNAL ROTATION
2 mobilizing sets not done statically ( so moving in a stretch
position. )
2 sets : x-x
SESSION :
1. CURTSY SPLIT SQUAT
front foot elevated slightly ( 3-5 inches ) to create
a deficit. stride length long enough to not encourage
forward knee travel on lead leg. back leg crosses over
the lead one to create a bind and force more glute
stretch.
3 sets : 10 to 12
*prog overload each set in succession
2. FROG REVERSE HYPER
heels together with toes out and knees pushed
open via hip abduction. legs will be bent at the knee
and hinging exclusively from the hips to bias the glutes
in extension and abduction.
3 sets : 15 to 20
*prog overload each set in succession
3. QUADRUPLED DB PENDULUM HIP EXTENSION
on all fours position and cool loading position with db
behind the knee of working leg. if you can block up or elevate
the free side on the knee slightly, it creates a full and free range
to hinge on the working side.
3 sets : 12-12-12
*prog overload each set in succession
4. 45 DEGREE BACK EXTENSION
hip width stance with posterior pelvic
tilt and rounded thoracic spine. ( spinal
flexion in the t spine ).
3 sets : 20-20-20
5. SEATED MACHINE ABDUCTION
3 sets : 25-20-15