09
23
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. GLUTE HAM RAISE
3 sets : 0-1 RIR
*prog overload each set in succession

 

LYING LEG CURL
hip width stance emphasizing the negatives
2 sets : 12 to 15

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

2. BB HIP THRUST WITH SLIGHTLY OBTUSE
TOP POSITION
use a hip width stance and make sure your top position
finishes with a greater than 90 degree knee flexion angle – this
means use a tad longer stride/feet placement.
4 sets : 8-8-8-6 + long rest pause then 0-1 RIR
rest periods : 2 min
*prog overload each set in succession

 

3. GLUTES TO WALL BB GOOD MORNING
this anchors your glutes to the wall and allows strict hip
extension. you’ll want to walk out from wall a bit for center of
mass and balance. if you can’t use a bb, sub some dbs like an rdl.
3 sets : 10-10-10
*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. HALF FROG CABLE KICKBACK WITH
CUFF JUST BELOW KNEE
done just like a cable kick back but with different
cuff location and hip opened to external rotation
( which is frog position )
3 sets : 12 to 15
*prog overload each set in succession

 

3. SIDEWAYS SLLP AT 45 DEGREES
( SINGLE LEG LEG PRESS )
side supported position in leg press with one leg
up higher on platform and toes turned out
45 degrees. this should load and give you a
really good glute stretch position.
3 sets : 15-10-8 + rest pause 4
*prog overload each set in succession
* rest pause 3o seconds

4. SLHT ( SINGLE LEG HIP THRUST )
use a bb if applicable…and a b stance if you don’t
have good enough stability to single leg it entirely.
3 sets : 8-8-6
*prog overload each set in succession
as reps ascend

 

5. SIDE LYING BANDED CLAM
glute band just above the knees
2 sets : failure ( match sides for reps )
*can prog overload by upping band tension

 

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