06
16
2023

AG | SESSION ONE

By Adam 0

Alpha GlutesRESTORATION, ACTIVATION, AND SUPERIOR DEVELOPMENT

FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”

——————————————————————-

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.

 

____________________________________

FOLLOW ME ON THE SOCIALS :

Social Media Icons Collection, Social Media Clipart, Social Icons, Media Icons PNG and Vector with Transparent Background for Free Download | Social media icons, Instagram logo, Social media logos

ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
BLACK HILLS BARBELL | @blackhillsbarbell

90 DAYS TO ALPHA | @90daystoalpha
FB CREATOR ACCT : @THE MUSCLE MECHANIC


JOIN MY GYM  AT : 

 BLACKHILLSBARBELL.COM
DEDICATEANDDOMINATE.COM
90DAYSTOALPHA.COM

——————————————————————————————

——————————————-


SESSION ONE

——————————————-

 

PRIMARY SESSION LIFTS ( PL ) :

 

1. REVERSE DECLINE LYING 
DB LEG CURL
i like to increase the decline angle more
every set on these for difficulty. this one is
chest supported holding the db between the feet.
3 sets : 15-12-10
*prog overload each set in succession

 

GLUTE HAM RAISE
hip width stan
2 sets : 0-1 RIR
*reps in reserve

 

2. SINGLE LEG DB RDL WITH
CONTRALATERAL LOADING
db loaded in opposite hand as lead leg. free hand
grabbing rack post or something for stability.
4 sets : 10-8-6-4 + drop 10
*prog overload each set in succession
*use a couple warm up sets to work to first working set

 

3. LONG STRIDE BULGARIAN SPLIT SQUAT
no forward knee travel on lead leg – this will help
you with the stride length. lean torso fwd in hip extension
and maintain that throughout sets.
3 sets : 15-10-8
*do both sides

 

HIP & GLUTE SPECIFICITY : 

1a. 90/90 HIP INTERNAL ROTATION FROM BENCH
leg laying across flat bench in 90 degrees hip and
knee flexion with knee hanging off edge of bench. your
upper leg/femur should be perpendicular to the bench.
hinge hip upwards as far as you can. add ankle weights
for loading if applicable.
3 sets : 10ish
*prog overload each set in succession

1b. REVERSE DECLINE LYING FLEXOR RAISE
legs locked in quad flex and lowered while holding the
entire anteior chain tight. in full extension, squeeze the
glutes and pause. then pull back up slowly. this will blow
up your flexors.
3 sets : 0-1 RIR

 

2. FROG REVERSE HYPER TO DB FROG PUMP
start with reverse frog position then drop to floor and go
db frog pump.
3 sets : 20-20-20 | 10 to 15
*prog overload each set in succession
on the frog pump only

 

3. SMITH MACHINE KNEELING GOOD MORNING SQUAT
shoulder width kneeling stance with low bar smith bar loading.
you want to use a combo of squat and good morning to create
the best glute stretch, then shoot back hip squeezing the glutes
into the top end.
3 sets : 12-10-8
*prog overload each set in succession

 

4. ROMAN CHAIR HIP EXTENSION
use as wide of sumo stance as device allows with
emphasis on hip abduction ( hips open ). use a posterior
pelvic tilt with emphasis on hip drive ( this is rounded t spine )
pulling with the glutes each rep.
3 sets : 12-10-8
*prog overload each set in succession

 

5. STANDING WEIGHT PLATE HIP ABDUCTION
lay a weight plate on the side of your upper leg for resistance to
kick your hip out to the side ( abduction ). make sure you are using
your glute to power this. do both sides.
2 sets : 10 to 12
*match sides for reps

SEATED MACHINE HIP ABDUCTION WITH
BAND RESISTED HIP ABDUCTION
run a band around the frame of the pillar on the machine and put
it around your upper back. this will force you to hold position as you
abduct and it makes the glutes work harder. dope variation i’ve been
using.
2 sets : 20 to 25

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven