05
03
2023

AG | SESSION ONE

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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PRIMARY LIFTS :

PL1.LYING MACHINE LEG CURL
just inside hip width stance with knees
pointed straight down. don’t duck them out.
4 sets : 12-10-8-8 + last set partials to failure

PL2. STAGGERED STANCE DB RDL
WITH HIP CIRCLE
split stance in a shorter stride length. load the
db contralaterally ( off hand of lead leg )
3 sets : 10-8-6
*prog overload each set in succession

 

PL3. BB KANG GOOD MORNING
this is a good morning that pulls back into
the bottom of a squat. so you hip extend and then
take that bent fwd position and rock it into the
bottom of a squat – now eliminate the stand back up cue
and you have a nasty movement here.
3 sets : 10-10-10
*prog overload each set in succession

 

 


DYNAMIC WARM UP MENU : 

1. LYING CABLE HIP FLEXOR RAISE/KNEE LIFT*
cable set low. ankle cuffs with hooks on front of ankles and
both hooked to cable. pull into a reverse squat motion driving
knees towards your torso and out. this will train the anterior
hip complex.
3 sets : 10 to 15
*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. REVERSE HYPER SEQUENCE
set 1 : single leg
set 2 : single leg frog ( leg bent with hip ext. rotated )
set 3 : stiff legged
set 4 : knees bent kickback style
4 sets : 15 to 25
*prog overload each set in succession

 

2. KNEELING BB SQUAT
add a glute band for abduction tension and this will
be a glutes to heels hip squat. don this at a squat rack so
you can rack the bar like a squat obviously.
3 sets : 10 to 15
*prog overload each set in succession

 

3. QUADRUPLED PENDULUM HIP EXT/ABDUCTION
W/ DB BEHIND THE KNEE
db held behind the knee for loading. done from all fours position.
as you pull back into hip extension, pull out/open into hip
external rotation.
3 sets : 12-12-12
*prog overload each set in succession

 

4. BB KAS GLUTE BRIDGE FROM FLOOR POSITION
use a just outside hip width stance and stay up in the top range of these
without dropping too low on the negatives.
3 sets : 10 to 15
*prog overload each set in succession

 

5. QUADRUPLED BANDED FIRE HYDRANT
hip circle glute band just above knees and push
hip open to the side. do both sides.
2 sets : 0 RIR
*match sides for reps

 

6. SIDE LYING EXTENDED RANGE ABDUCTION
side lying position on flat bench with top leg allowed
clearance to fully hang and stretch the glute medius. pull straights
upward which will be hip abduction.
3 sets : 0-1 RIR
*match sides for reps

 

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