04
14
2023

AG | 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. SINGLE LEG SEATED LEG CURL
sitting fwd to increase the stretch tension
on the hamstring. you’ll feel this difference
compared to sitting back
3 sets : 20-15-12

PL2. WEIGHTED BACK EXTENSION
hip width stance and high bar squat loaded like
a good morning.
4 sets : 12-10-8-6
*prog overload each set in succession

 

PL3. STRADDLE HINGE
done just like an rdl, but with a deficit
standing on short  plyo boxes or steps.
works ideally with a t bell or kb/db.
2 sets : 10-10
*prog overload each set in succession

STRADDLE LIFT
sumo stance squat and deadlift hybrid with
hip flexion and extension ( it will be like an exaggerated
low bar bb squat ) use a deficit if needed and works
ideally with a t bell or kb/db.
2 sets : 10-10
*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. LIGHT BB BOX SQUAT WITH GLUTE BAND
glute band just above knees and box set to height where
you feel a glute stretch. stance will be in medium sumo
position. every time you hit the box, open the hips
a bit more into the band tension and squat up. be
conservative with the loading.
3 sets : 10 to 15
*do both sides
*prog overload each set in succession

 

3. BB SKORCHER HIP THRUST
this one has feet wedged back at you in a hip width
stance. heels on the low end of slope.
3 sets : 10-10-10
*make sure every rep hits full hip extension with a pause
*prog overload each set in succession

 

4. SINGLE LEG REVERSE HYPER
3 sets : 20-20
*prog overload each set in succession

5. 45 DEGREE BACK EXTENSION
sumo stance with posterior pelvic tilt, which
is round t spine pulling through the hips
to extension while back is rounded.
2 sets : 15-15
*prog overload each set in succession

 

6. SIDE LYING HIP RAISE
double hip abduction raise from a side plank
position.
2 sets : 0-1 RIR
*match sides for reps
*RIR : reps in reserve

SEATED MACHINE ABDUCTION
1 set : 20 + drop 10 + drop 10

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