09
01
2023

AG | SESSION ONE

By Adam 0

Alpha Glutes
RESTORATION, ACTIVATION, AND SUPERIOR
DEVELOPMENT

FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”

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FREQUENTLY ASKED QUESTIONS :

EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE ARE 2 GLUTE FOCUSED WORKOUTS EVERY DAILY TRAINER SPLIT DROP. 

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. RAZOR CURL
done anchored in a GHR ( or rigged up anchor point )
from a kneeling position and torso parallel to the floor
as you go out into hip extension, then pull back using
a leg curl.
3 sets : 0-1 RIR
*prog overload each set in succession

 

LYING LEG CURL
hip width stance emphasizing slow
eccentrics every rep
2 sets : 6-6 + drop 6
*RIR = reps in reserve

 

 MEAT AND POTATOES LIFT
” HIP EXTENSION “

2. HIP EXTENSION DOMINANT BB DEADLIFT
conventional stance hip width with more of an rdl
execution for more hip extension and less knee
flexion…this means more posterior chain.
4 sets : 10-8-6-4 + drop 8
*prog overload each set in succession

 

3. SUMO STANCE STRADDLE LIFT
same mechanics as a low bar squat in medium sumo stance.
hip extension and knee flexion with preferable a deficit if
mobility allows.
4 sets : 3-3-3-15
*prog overload each set in succession
*use a couple warm up sets before working sets listed

 

 

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. REVERSE DECLINE STIFF LEGGED
HIP FLEXOR RAISE
only decline if you’re strong enough to handle the
slope. increase the decline each set for progressive
overload. legs locked in quad flex, and lowered on that held
cue…and raised on that same cue controllably.
3 sets : 10-10-10

 

2. SMITH MACHINE FROG PUMP
done from on a flat bench placed under smith bar.
legs in frog position with hips open in abduction and
a hip thrust into that cue.
3 sets : 20-20-20
*prog overload each set in succession

 

3. BB HIP THRUST
hip width stance with vertical shin position
in top of thrust.
3 sets : 15-10-8 + rest pause failure on partials
*prog overload each set in succession

 

 

4. QUADRUPLED PENDULUM HIP EXTENSION
place a db behind the knee and body on all fours. its a bent knee
kickback to hip extension.
3 sets :15-12-10
*prog overload each set in succession

 

5. SIDE LYING HIP RAISE
side plank double hip abduction/raise in bent
knee position.
2 sets : 0-1 RIR
*match sides for reps

 

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