SESSION 1
RESTORATION, ACTIVATION, AND DEVELOPMENT
FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”
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FREQUENTLY ASKED QUESTIONS :
WATCH THIS VIDEO FOR AN OVERVIEW
EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE ARE 2 GLUTE FOCUSED WORKOUTS EVERY WEEK.
THE (PL) PRIMARY LIFT(s) IS 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 LIFT. ALSO, IF YOU WANT TO ONLY GROW GLUTES AND NOT THE LEG DEVELOPMENT WITH IT, THEN EXCLUSION IS ALSO A GOOD OPTION THERE.
ALL STANCES, POSITIONS, AND CUES WILL BE LISTED BELOW EACH EXERCISE
REP RANGES AND INTENSITY VARIABLES WILL VARY AND WILL BE LISTED AND EXPLAINED
ALPHA GLUTES IS IT’S OWN MEMBERSHIP THAT CAN BE ADDED TO THE DAILY TRAINER OR DONE EXCLUSIVELY. IF YOU WANT THE LEG DEVELOPMENT AND OVERALL PHYSIQUE DEVELOPMENT, YOU WANT THE DAILY TRAINER. THE BEST RESULTS COME FROM USING BOTH.
REST DAYS ARE RELATIVE TO EACH PERSON, IF YOU WOULD LIKE MORE PERSONAL
MANAGEMENT, I’D RECOMMEND YOU DID REMOTE MANAGEMENT COACHING THAT HANDLES YOUR NUTRITION AND TRAINING VARIABLES AS THEY PERTAIN TO YOU AND YOUR GOALS/CIRCUMSTANCES.
IF YOU HAVE QUESTIONS, CLICK THE COMMENT BUBBLES
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SESSION ONE
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PL1. LINEAR HACK SQUAT
just outside hip width stance with
toes slightly out
1-2 quick warm up sets
4 sets : 15-10-8-5 + rest pause 1-2
db held on-hand meaning same as lead leg.
setup so you have something to hang onto with
free hand for leverage and stability.
3 sets : 6-6-6 + drop 6
*these should be heavy sets
CABLE ADDUCTION
ankle cuff worn with hook to outside of
ankle and hooked to cable set just
above hip height. think of this as a half
splits pulling inward. do both sides.
3 sets : 15 to 20
DYNAMIC WARM UP MENU :
1. REVERSE DECLINE FROG
POSITION HIP FLEXOR RAISE
quads tensioned as you lower legs slowly feeling it
in your hip flexors. raise slow and controlled and
keep your glutes on the bench at all times.
3 sets : failure
SESSION :
1. SINGLE LEG CABLE KICKBACK
pendulum swing motion
3 sets : 20-15-12
2. KNEELING BB SQUAT
4 sets : 12-10-8-6
3. QUADRUPLED PENDULUM
HIP EXTENSION to PEAK ABDUCTION
done from all fours with a bent knee reverse
hyper motion. in the top end hold the kickback
and abduct the hip open.
use a db behind the knee
for loading.
3 sets : 8-8-8
4. SEATED MACHINE ABDUCTION THRUST
add a glute band just above the knees for
added tension. first you abduct, then thrust hips
up as you hold that.
3 sets : 6 to 8
5. SIDE LYING EXTENDED RANGE STRAIGHT
LEG ABDUCTION FROM FLAT BENCH
top leg foot turned in and pulling with the glute to raise
and lower leg.
3 sets : failure ( match sides for reps )