12
18
2023

GLUTE CLUB : SESSION 1

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 NEW PRIVATE/VIP GYM  SOON  : 


BLACKHILLSBARBELL.COM
DEDICATEANDDOMINATE.COM
90DAYSTOALPHA.COM

——————————————————————————————

SESSION ONE

——————————————-

 

PRIMARY SESSION LIFTS (PL) :

 

PL1. SEATED LEG CURL (S/S)
SEATED LEG EXTENSION
legs together stance  | hip width stance
3 sets : 20-15-10 | 20-15-10
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

 

PL2. BB SPLIT SQUAT
use a medium sumo stance and we want some good
rep exposure here as seen in the rx below here.
4 sets : 8-6-6-4
rest periods : 3 min
*prog overload each set in succession if needed

 

 

PL3. PETERSON VMO STEP UP
done from elevated surface ( which you can increase or decrease based on
your range and capabilities. ) wedge the heel of the elevated foot to
encourage toe drive. support leg is held stiff and on the heel so you don’t
push off with that leg. its a single leg vmo squat. add weight with an
ipsilaterally loaded db and in a rack so you can grab a post for
stability.

3 sets : 10-10-10
*prog overload each set in succession

 

 

HIP & GLUTE SPECIFICITY :

 

1a. SEATED HIP ABDUCTION (C/S)
SEATED HIP ADDUCTION
sit in squat bottom with heels wedged and pull hip open and closed
internally and externally until it frees up those motions.
1 set : 20 to 25 | 20 to 25

 

1b. LYING CABLE SINGLE LEG 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 )
2 sets : 10-10 ( do both sides )
*prog overload each set in succession

 

2. SINGLE LEG LANDMINE HIP THRUST WITH
SLOPED FOOT PLATFORM
bar loads one end on one hip from beside you and free leg
stays in tucked bent position out of the way. use shoulder elevation
just like any standard thrust would ( approx. 14-16 inches elevation is
pretty common height for that )
3 sets : 10-10-8
*prog overload each set in succession
*SLOPED PLATFORM = take a 45lb bumper plate and
elevate side furthest from you to create a downslope.

 

 

3. BARBELL SUMO HIP DRIVEN DEADLIFT
use a wide sumo stance with toes out and knees bent outward
for more open hip position. pull the deadlift but with hip rotation
instead of just standing up. this make the movement feel like a
hip thrust.
3 sets : 15-12-10
*prog overload each set in succession

 

 

4. CABLE SINGLE LEG KICKOUT
cuffs around ankles with working leg attached to cable
but brought from behind grounded leg ( this means you’re pulling
not straight back but a little to the side also cross sectionally ) . think
of this as a diagonal kickback. do both sides
2 sets : 12 to 15
*prog overload each set in succession

 

 

5. SINGLE LEG REVERSE HYPER
line up hip on the pendulum for each side. open working
hip into abduction by turning foot outward.
3 sets : 15 to 20
*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