AG | SESSION ONE
RESTORATION, 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 SESSION LIFTS :
PL1. LYING MACHINE LEG CURL
hip width stance with toes turned inward
3 sets : 15-10-8
NORDIC LEG CURL
feet anchored and ankles in dorsiflexion as you hinge
your entire body on the knee using flexion. your knees,
hips, and spine will all be in a line placing a lot of
tension on the hamstrings. use a band deload or a touch
and go method, but emphasize the eccentric part of
every rep.
2 sets : 0 RIR
*reps in reserve
shoulder width stance with toes out 10 degrees.
depth should only be just below knees to mid shin
with full hamstring stretch. as you hit the top end of the
rep squeeze your glutes into posterior pelvic tilt.
4 sets : 8-6-4-3
*prog overload each set in succession
*use a couple warm up sets to work to first 8 rep set
PL3. HACK SQUAT
goal is hams to calves full flexion. use a stance width
that maximizes your flexion which is usually just outside
hip width to shoulder width ish range. make sure you get
full foot force production and aren’t shifting or twisting
around. feet planted and locked in.
3 sets : 10 to 15
*prog overload each set in succession
HIP & GLUTE SPECIFICITY :
1. SINGLE LEG REVERSE HYPER
3 sets : 15-20-25
*prog overload each set in succession
2. DB FROG PUMP WITH GLUTE BAND
db loaded on hips with glute band just above
the knees. hip thrust with hips abducted into the
band tension.
3 sets : 20-25-30
*prog overload each set in succession
3. KNEELING SMITH GOOD MORNING
kneeling position just outside hip width. glutes
drop back towards heels as torse lowers towards
the floor. spine stays neutral just like any good
morning.
3 sets : 15-12-10
*prog overload each set in succession
4. SMITH MACHINE KAS GLUTE BRIDGE
use a just outside hip width stance and stay up in the top range of these
without dropping too low on the negatives.
4 sets : 15-12-10-8
*prog overload each set in succession
5. SIDE LYING HIP RAISE
3 sets : 0-1 RIR
*match sides for reps