07
27
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. SEATED LEG CURL
feet together
3 sets : 20-15-15
*prog overload each set in succession

 

NORDIC LEG CURL
2 sets : 0-1 RIR
*RIR = reps in reserve

2. 45 DEGREE HIP EXTENSION WITH HIGH
BAR SQUAT LOADING
stance hip width with a neutral spine make this like
a strict stiff legged deadlift.
4 sets : 8-8-6-6 + drop 8
*prog overload each set in succession

 

 

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. if your knees are
traveling forward, you’re not sitting back into the hamstrings. when done
right, these are like a super leg curl hip thrust type feel.
4 sets : 6-5-4-3 + drop 8
*prog overload each set in succession
*use a couple quick warm up sets before pyramid

 

HIP & GLUTE SPECIFICITY : 

1a. KNEELING BODYWEIGHT SQUAT WITH
HIPS INTERNALLY ROTATED
med ball held between knees and hips opened
outward as you do the movement.
3 sets : 10-10-10
*prog overload each set in succession

 

1b. STANDING SINGLE LEG HIP FLEXION
the anti squat with single leg hip flexion. ( add loading
with a kb, band, monkey foot, or cable )
3 sets : 10-10-10

 

2. FROG REVERSE HYPER
frog position bent knee reverse hyper. add band
tension for loading if needed.
2 sets : 30-30
*prog overload each set in succession

 

3. SMITH MACHINE HIP THRUST
just inside hip width stance
3 sets : 10-10-10 + rest pause 5
*prog overload each set in succession

 

4. SINGLE LEG REVERSE HYPER
dynamic swing motion
3 sets : 15-20-15
*prog overload each set in succession
as reps ascend

 

5. SIDE LYING HIP RAISE
2 sets : failure

 

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