05
24
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 SESSION LIFTS ( PL ) :

1. UNILATERAL STANDING/KNEELING
LEG CURL
done using a leg curl machine, some leg ext work
to hack this, or a monkey foot will hold a db
with your foot for loading.
3 sets : 12-12-12
*prog overload each set in succession

GLUTE HAM RAISE
make sure knees are slightly below the anchor
point of the feet. use a hip width stance.
2 sets : 0-1 RIR
*reps in reserve

 

2. SUMO DEADLIFT 
wide sumo stance. double overhand grip
just outside shoulder width.
4 sets : 10-8-6-4
*prog overload each set in succession
*use a couple warm up sets to work to first working set

 

3. STANDING BB GOOD MORNING
low bar squat position with a just inside hip width stance
3 sets : 15-10-6
*prog overload each set in succession
*prog overload each set in succession

 

HIP & GLUTE SPECIFICITY : 

1. SMITH MACHINE FROG PUMP
WITH HIP CIRCLE
glute band just above knees with hips abducted
and hip thrust loading. use a flat bench to lay
on fully for appropriate range.
3 sets : 25-20-15
*prog overload each set in succession

 

2. REVERSE HYPEREXTENSION MEDLEY
set 1 : single leg
set 2 : single leg with hip abducted ( turned out )
set 3 : bilaterally with legs together and straight
set 4 : bilaterally with scoop method ( knees slightly bent )
4 sets : 15 to 25
*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 : 10-10-10
*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.
3 sets : 20-15-12
*prog overload each set in succession

 

5. SIDE PLANK HIP RAISE WITH TOP LEG CLAM
done just like side lying hip raise only with top leg hinging like a
clam istead of all the way open like the hip raise. do the bottom hip
lift first and hold that, then open the top leg and pause both for a
second.
2 sets : 0-1 RIR
*match sides for reps

SINGLE LEG SEATED MACHINE ABDUCTION 
1 set : 15
*do both sides

 

 

 

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