03
18
2023

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 :

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. LYING REVERSE DECLINE DB LEG CURL
incline a flat bench and keep increasing the angle each
set if you’re able to to increase difficulty and resistance
profile. db is held between the feet.
4 sets : 10-10-10-10
* may have to decrease  weight as the angle increases
on the decline bc it gets harder doing that

PL2. CLOSE STANCE BB SQUAT
stance hip width with toes out slightly
and heels elevated. squat as deep as you can
while keeping an upright torso and good spine
position.
4 sets : 8-8-8-8
1 set : 5-5-5 cluster set without racking the bar
*prog overload each set in succession
*do both sides for rx reps each set

PL3. STANDING CABLE SINGLE STRAIGHT
LEG ADDUCTION
cuffs on ankles with hook to outside of ankle. set cable
height above hip height in standing position. pull loaded
leg down to the midline ( adduction ). it will be like you’re
doing the half splits.
3 sets : 15 to 20
*prog overload each set in succession


DYNAMIC WARM UP MENU : 

1. LYING STIFF LEGGED HIP 
FLEXOR RAISE
lying on slight decline bench. raise and lower
legs locked into extension.
3 sets : 0-1 RIR
*reps in reserve

90/90 SEATED HIP INTERNAL/EXTERNAL ROTATION
2 mobilizing sets not done statically ( so moving in a stretch
position. )
2 sets : x-x

SESSION :

 

1. CURTSY DEFICIT SPLIT SQUAT
front foot elevated slightly ( 3-5 inches ) to create
a deficit. stride length long enough to not encourage
forward knee travel on lead leg. back leg crosses over
the lead one to create a bind and force more glute
stretch.
3 sets : 12-12-12
*do both sides
*prog overload each set in succession

 

2. SINGLE LEG REVERSE HYPER
open hip outward in abduction as you pull back
into hip extension. this means heel in and toes out.
this creates some external rotation as you hit
extension.
3 sets : 15-20-25
*prog overload each set in succession
*ascending sets

 

3. BB SKORCHER HIP THRUST
wedge the feet back towards you on these by
using a slant board or floor wedge. this will be
toe to heel elevation. make sure your shins
are a tad obtuse in the top position ( slightly
greater than 90 degrees ).
3 sets : 15-12-10
*prog overload each set in succession

 

 

4. 45 DEGREE BACK EXTENSION
hip width stance with posterior pelvic
tilt and rounded thoracic spine. ( spinal
flexion in the t spine ).
3 sets : 20-15-12 + rest pause 6

 

5. STANDING CABLE HIP EXTERNAL ROTATION
strap or loop just below the knee with low pulley
setting. side profile to the cable with outside leg
doing the open hip external rotation. swing
leg open like a hinge.
3 sets : 12-12-12

 

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