09
11
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 :

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. STANDING LEG CURL
done using a standing or kneeling leg curl or you can hack
some leg extensions for this. i have a monkey foot and that works
well also. get creative if you can – the standing position just has
a different resistance profile.
3 sets : 15-12-10 + drop 6
*prog overload each set in succession

 

NORDIC LEG CURL WITH ACCOMODATING
RESISTANCE
open kinetic chain leg curl with lots of attention
to the eccentrics on these. use a hip width anchored
in kneeling stance. accommodating resistance can come from
a band deload or a cable trainer.
2 sets : 0-1 RIR

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

2. SINGLE LEG CONTRALATERAL DB RDL
one db held opposite of the lead leg you’re hinging on.
its a standard rdl in technique but much higher degree
of difficulty unilaterally. use your free hand to hang onto
rack post for stability.
4 sets : 8-8-6-6 + drop 6
*prog overload each set in succession

 

3. SUSPENDED BB SPLIT SQUAT
use a longer stride length and bar is underneath you as
you hold in just outside shoulder width grip. so you’ll step
over bar into split position and drop down to engage the loading.
3 sets : 10-10-10 ( do both sides )
*prog overload each set in succession

 

 

HIP & GLUTE SPECIFICITY : 

1a. HIP INTERNAL ROTATION BAND STRETCH
band hooked to rack and looped around upper leg close to
hip in kneeling position with hip opened into internal rotation.
3 sets : non static stretches ( dynamic with some controlled movement articulations )

 

1b. LYING CABLE HIP FLEXION TO BENT KNEE
POSITION
the anti squat with single leg hip flexion. ( add loading
with ankle weight, monkey foot, band tension, etc )
3 sets : 10-10-10

 

2. FROG POSITION REVERSE HYPER
legs in frog position ( feet together with legs bent
and hips abducted ) and pulled back to
hip extension.
3 sets : 15 to 25
*prog overload each set in succession

 

3. UNILATERAL SMITH MACHINE HIP THRUST
single legged hip extension with free leg laid out on heel for
added stability.
3 sets : 10-10-10 + rest pause 5
*prog overload each set in succession
* rest pause 3o seconds

4. REVERSE HYPER
legs together and full boar dynamic hip extension
3 sets : 20 to 25
*prog overload each set in succession
as reps ascend

 

5. SIDE LYING HIP RAISE
side position hip abduction with top leg abduction
as well. legs in bent position.
2 sets : failure ( match sides for reps )

 

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