10
14
2023

AG | SESSION ONE

By Adam 0

Alpha GlutesRESTORATION, ACTIVATION, AND SUPERIOR DEVELOPMENT

FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”

——————————————————————-

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.

 

____________________________________

FOLLOW ME ON THE SOCIALS :

Social Media Icons Collection, Social Media Clipart, Social Icons, Media Icons PNG and Vector with Transparent Background for Free Download | Social media icons, Instagram logo, Social media logos

ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
BLACK HILLS BARBELL | @blackhillsbarbell

90 DAYS TO ALPHA | @90daystoalpha
FB CREATOR ACCT : @THE MUSCLE MECHANIC


JOIN MY GYM  AT : 

 BLACKHILLSBARBELL.COM
DEDICATEANDDOMINATE.COM
90DAYSTOALPHA.COM

——————————————————————————————

SESSION ONE

——————————————-

 

PRIMARY SESSION LIFTS (PL) :

 

PL1. LEANING FWD SEATED LEG CURL
legs together stance and leaning fwd into hip extension
as you do these. this makes the stretch really nasty so
adjust loading accordingly.
3 sets : 15-12-10 + extra reps in the tank on last set

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

PL2. BB HIGH BAR SQUAT
( *band deload/accommodating resistance if applicable )
hip width stance with heels wedged and toes out slightly.
high bar squat loading. set up in a squat rack to focus on as
much clean squat depth as you can get with spotter arms in
place.
*use 1-2 warm up sets before 1st set
4 sets : 6-6-6-4 + drop 6 + top half rep partials to 0-1 RIR
rest periods : 3 min

* band deload will help you sit really deep and stay vertical in
the hole much more proficiently.
* partial reps are top rep half only and no lower, bc all the rx
reps you want sneaks to cheeks if possible for you.

 

PL3. SLLP ( SINGLE LEG LEG PRESS )
place foot mid range on platform at just outside hip width
and use free leg lower & on the toes lightly for some stability. make
sure you really emphasize the working leg and not the assistance
side.
3 sets : 10-10-10 + last set forced/assisted reps using hand on knee
for self spotting.
*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 ANTI SQUAT HIP FLEXION
flat bench and cable set to just below bench height. wear cuffs
or use a short band to anchor both feet to cable. heels together with
toes out and pull knees into a squat pattern of hip flexion with
reverse squat resistance via the cable. ( anti squat )
3 sets : 10-10-10
*prog overload each set in succession

 

2. SIDE POSITION HIP RAISE TO TOP LEG CLAM
side supported position with knees bent 45 degrees. do a hip raise
to lock in bottom hip abduction, then clam the top leg while holding
that base.
2 sets : failure ( match sides for reps )
*can prog overload by using band tension just above knees

 

3. 45 DEGREE HIP EXTENSION WITH
KNEES BENT & HIPS IN ABDUCTION
normal 45 degree setup but with knees wide
and hips open into abduction. keep a neutral spine
and pull through the hips into extension.
3 sets : 15-12-10
*prog overload each set in succession

 

 

4. SINGLE LEG SMITH MACHINE HIP THRUST
just outside hip width stance. use free leg in b stance for
added stability, but place emphasis on the single leg doing
the thrust.
3 sets : 10-10-10
*prog overload each set in succession

 

5. REVERSE HYPER COMPLEX
use contextual cues as follows each set :
set 1 : unilateral ( single leg )
set 2 : bilateral with legs together
set 3 : unilateral to rx then immediately to bilateral
3 sets : 15 to 25 – 15 – 15 + rest pause to 0-1 RIR ( bilateral )
*prog overload each set in succession

 

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven