07
19
2023

ALL NEW! 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. SINGLE LEG STANDING LEG 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
3 sets : 15-12-10
*prog overload each set in succession

 

GLUTE HAM RAISE
3 sets : 0-1 RIR
*RIR = reps in reserve

 

2. SNATCH GRIP BB RDL OFF THE PINS
wide pronated grip with straps and rack set to your
range for depth. stance is hip width.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession
*use a couple warm up sets to work to first working set

 

 

3. SSB WESTSIDE BOX SQUAT
take a big sumo stance on these and box set to
just below parallel. open hips out hard the entirety of each rep.
sit back into the squat on these. stay tight on the box touch.
4 sets : 8-6-4-2
*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. SEATED HIGH BENCH ONE LEG
HIP FLEXOR RAISE
seated on high bench elevated enough for one leg
to fully suspend ( you’ll have to crowd over each side
accordingly to do this ) your free leg is straight out
on the bench in front of you. keep leg locked in stiff position
and raise up as high as you can.
3 sets : 0-1 RIR

 

2. SUMO STANCE 45 DEGREE HIP EXTENSION
sumo stance pulling with the hips and not the back.
make sure your hips are abducted.
3 sets : 0-1 RIR
*prog overload each set in succession

 

3. NARROW STANCE BB HIP THRUST
just inside hip width stance
3 sets : 15-12-10
*prog overload each set in succession

 

4.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 : 10 to 15
*prog overload each set in succession

 

5. SINGLE LEG
SEATED MACHINE ABDUCTION
only train one hip at a time ( unilaterally )
1 set : 20 + drop 10
1 set : 20 + drop 10 + drop 10

 

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