04
08
2023

ALPHA GLUTES : SESSION 1

By Adam 0

Alpha GlutesRESTORATION, ACTIVATION, AND SUPERIOR 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/ARE 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 LIFTS. ALSO, IF YOU WANT TO ONLY GROW GLUTES AND NOT THE LEG DEVELOPMENT WITH IT, THEN EXCLUSION IS ALSO A GOOD OPTION THERE.

 

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SESSION ONE

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PL1. SEATED LEG CURL
sitting fwd to increase the stretch tension
on the hamstrings. you’ll feel this difference
compared to sitting back. stance is feet together.
3 sets : 20-15-12

PL2. SINGLE LEG DB RDL W
CONTRALATERAL LOADING
db is held in the opposite hand as the lead
leg. grab a rack post for stability with the free
hand to balance yourself out.
4 sets : 8-8-6-6
*prog overload each set in succession
 

PL3. SUMO STANCE SEATED STRADDLE
LIFT/DEADLIFT

use a flat bench under where you will be seated in sumo
position in the bottom of the lift. this can mean you need
to build the box height up under you if needed. now a t bell or
a kb work the best for free motion. i use a loadable kb which is
a game changer for this one. a bb can work also but your shins
will be bloody. stance is obviously sumo as stated and big hip
abduction is a huge intentional cue to not miss here. knees out!
3 sets : 15-12-10
*prog overload each set in succession


DYNAMIC WARM UP MENU : 

1. SEATED STRAIGHT LEG
HIP FLEXOR RAISE

seated on a high flat bench, with leg
hanging off one side and turned out
about 15 degrees on the hip. raise the
stiff leg. can add loading with a weight plate
and a glute band attached to the foot.
3 sets : 0-1 RIR
*reps in reserve

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. SEATED DB SINGLE LEG FROG
ADDUCTION
seated on flat bench with feet in frog position on
the bench in front of you. db lays on knee to open
the hip and pull up to train adduction in that plane.
3 sets : 10 to 15
*prog overload each set in succession

 

2. SINGLE LEG CABLE GLUTE
KICKBACK WITH EXTERNAL
ROTATION IN THE END RANGE
cable set to low position with ankle cuff hook
on front of ankle. loaded leg kicks back into hip
extension as you hinge fwd on base leg. when the back leg
is extended, open up into a partial hip airplane.
3 sets : 10 to 15
*do both sides
*prog overload each set in succession

 

3. SINGLE LEG BB HIP THRUST
stance will be a tad greater than 90 degree shin
leg angle in top of thrust. if its too hard to use a bb,
can go bodyweight or find a light bar to use.
3 sets : 8-8-8
*make sure every rep hits full hip extension with a pause
*prog overload each set in succession

 

 

4. REAR FOOT ELEVATED
CURTSY SQUAT
this crosses the back leg over behind you
to create a bind and aggressive stretch position
on the glutes. the back leg is rested like
a bulgarian split squat.
3 sets : 10-10-10
*prog overload each set in succession

 

5. SIDE PLANK HIP RAISE WITH
TOP LEG CLAM ABDUCTION
wear light glute band just above the knees.
hip raise from side supported position and then
clam the top leg open as you hold that bottom.
2 sets : 0-1 RIR
*match sides for reps
*RIR : reps in reserve

SEATED MACHINE ABDUCTION
1 set : 20 to 30 + rest pause 0-1 RIR

 

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