07
09
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. SINGLE LEG RAZOR CURL
use a machine if applicable or hack a leg extension
if allows. can use cable or a monkey foot as well. even
a heavy ankle weight can work.
*prog overload each set in succession
2 sets : 0-1 RIR
*prog overload each set in succession
RIR :  reps in reserve

 

 

SINGLE LEG INVERTED LEG CURL WITH OBTUSE
KNEE FLEXION
see Instagram/fb reels
3 sets : 0-1 RIR ( 9 RPE scale )
*RIR = reps in reserve

 

2.BB GOOD MORNING
high bar squat loading with stance just
inside hip width. set spotter arms or safeties on the
rack to your capable depth. the less knee bend the better
on these to target the hamstrings. ( use a soft knee
meaning very slight bend ).
4 sets : 12-10-8-6
*prog overload each set in succession
*use a couple warm up sets to work to first working set

 

 

3. WESTSIDE SUMO STANCE
BB BOX SQUAT
low bar squat loaded with a sumo stance.
set box depth to lowest you can handle with
good form.  place a ton of emphasis on hip
abduction here.
4 sets : 6-5-4-3 + drop 10
*prog overload each set in succession

 

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
V POSITION ( LEGS IN MEDIUM SUMO POSITION )

legs locked in quad flex and lowered while holding the
entire anterior 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. INCLINE BENCH SUPPORTED CABLE
SINGLE LEG KICKBACK
use a bench incline approx. 30-45 degrees
and kneel on the seat while leaning fwd
to the inclined slope of bench. attach cable to cuff with
hook on the front of ankle. pull back into full hip extension.
3 sets : 15-12-10
*prog overload each set in succession

 

3. KNEELING SMITH MACHINE SQUAT
kneeling position with shoulder width stance and a
glute band just above knees. drop glutes to heels and
squat back up.
3 sets : 20-12-10
*prog overload each set in succession

 

4. DUAL ELEVATED SINGLE LEG HIP THRUST
shoulders and feet elevated with heel on edge of thrust
surface. loading added with chains or band tension.
3 sets : 0-1 RIR
*prog overload each set in succession if you can use weight
and train more than 12 reps per side

 

5. SIDE LYING EXTENDED RANGE HIP ABDUCTION
side position on bench with hips all the way to bottom edge to
allow a drop off for the top leg ( exaggerated stretch position )
which is held straight with soft knee. pull up back up.
loading with ankle weights or manual assisted resistance.
2 sets : 20 to 30
*first 10 reps with loading
*last 10 to 20 with bodyweight
*match sides for reps

 

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