NEW TRAINING ROUTINES
RECOVERY DAY
MOBILITY
MYOFASCIAL RELEASE
PASSIVE THERAPY
ZONE 1 CARDIO
1. ZONE 1 CARDIO ( 50-60% OF MAX HR )
20-40 MIN
2. 15 MINUTES MYOFASCIAL RELEASE
3. 30+ MIN STEADY LISS CARDIO ( LOW INTENSITY STEADY STATE )
4. THERAPY ( SAUNA, COLD PLUNGE, HOT TUB, MASSAGE, PT, CHIRO )
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Muscle Mechanic R&D :
UPPER PULL TRAINING
UPPER BACK
REAR DELTS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
FOREARM EXTENSORS
Physiological Intent :
This session is designed to systematically target the entire posterior
chain of the upper body, combining mechanical tension, eccentric
control, and metabolic stress to maximize hypertrophy,
endurance, and scapular stability.
1. THUMBS BACK LADDER STRAP FACE PULL
Contextual Cues: Standing position facing cable set
to shoulder height relative to you. Pull back into
shoulder external rotation. Upper arm will be slightly
above parallel to floor at end range.
Sets/Reps: 3 sets: 12 to 15
Tempo: (1-0-1-0)
Progressive Overload Directive: Increase weight if you are hitting the RX reps
with good form.
MM : upper back reverse hyper, lying face pull ( high reps 15-20 )
2. CHEST SUPPORTED BB SEAL ROW
Contextual Cues: Chest firmly supported against pad with neutral spine and ribs stacked.
Grip just outside shoulder width in neutral position.
Allow arms to fully lengthen at the bottom so the scapula can protract naturally.
Initiate every rep by pulling shoulder blades together before driving elbows up and slightly out toward the ceiling.
Avoid torso movement or hip drive.
Sets/Reps: 4 sets : 15-10-8-6 + reduce load 25–30% and go to task failure
on last set only
Tempo: (3-1-1-1)
Progressive Overload Directive: Increase load once all target reps are achieved
with strict chest contact and full scapular retraction.
3. NEUTRAL GRIP LAT PULLDOWN BEHIND THE HEAD
Contextual Cues: Wide neutral grip outside shoulder width.
Line of pull behind the head the entire range…and that is to be full range
on every rep.
Sets/Reps: 3 sets: 15-10-max effort task failure
Tempo: (3-1-1-1)
Progressive Overload Directive: only add loading if form is solid
4. LYING CABLE PULLOVER ( short position bias )
Contextual Cues: Bench inclined at 30-45 degrees
and back supported facing away from cable. use ladder strap
attachment with an arcing motion in the lower lats.
Sets/Reps: 3 sets: 15-12-10
Tempo: (2-1-1-1)
Progressive Overload Directive: Progress reps before load. When both sides hit all reps
without overcompensation, increase weight.
POST EXHAUSTION
ROUNDED T SPINE STANDING DB SHRUG
Contextual Cues: Standing position with rounded
t spine on the negatives. Pull spine back to neutral
on the positives.
Sets/Reps: 3 sets: 15-12-10
Tempo: (2-0-2-2)
Progressive Overload Directive: Load increases only if the 2-second peak
contraction is maintained on every rep.
Contextual Cues: Cable set to shoulder height in standing
position. Stand side profile to cable with d handle attached. Upper arm
is parallel to the floor as you curl towards your ear. This is short position
bias.
Sets/Reps: 3 sets: 15-12-8 + rest pause 10 seconds then task failure
Tempo: (2-1-1-1)
Progressive Overload Directive: Increase loading on good execution standards
Contextual Cues: Seated with head harness and pulling
back into neck extension.
Sets/Reps: 3 sets: 15-12-10
Tempo: (2-0-2-1)
Progressive Overload Directive: only increase loading if you’re experienced with neck
training
STANDING DB REVERSE WRIST CURL ( EXTENSORS )
Contextual Cues: Pronated palms down position on db with knuckles
pulling upward ( extensors ) into contraction.
Forearm is cross body and parallel to the floor for position.
Do both sides.
Sets/Reps: 2 sets : 15-25
Tempo: (2-0-1)
Progressive Overload Directive: Add reps first, then small weight jumps.
These do not need ego loading.
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Muscle Mechanic Notes :
PUSH TRAINING
CHEST
MEDIAL DELTS
LATERAL & MEDIAL TRIS
SERRATUS ANTERIOR
SIDE NECK
Physiological Intent :
This push session is structured to prioritize anterior upper-body force production
while reinforcing shoulder integrity and scapular mechanics. Chest work drives
primary horizontal pressing strength and hypertrophy, while medial delts are emphasized to
build frontal-plane shoulder density and improve pressing leverage. Lateral and medial
triceps are trained to maximize elbow extension strength and lockout efficiency across compound
patterns. Serratus anterior work supports scapular protraction and upward rotation, enhancing
pressing stability and reducing anterior shoulder stress. Direct side-neck training develops lateral
cervical strength to improve structural balance and head positioning under load. The session
is organized to build pressing capacity without compromising joint
mechanics, creating both aesthetic density and functional durability.
1. CUFFED SEATED CABLE ONE ARM LATERAL RAISE
Contextual Cues: Cable set to low height for seated position.
Wear cuff just below the elbow at top of forearm. This shorter position of
leverage should make you isolate the medial delt better or feel it better.
Side profile to cable with outside arm doing the work. Do both sides.
Control the forward return and keep constant tension.
Sets/Reps: 3 sets : 20-12-10 + single dropset to task failure
Tempo: 2-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible/applicable
Equipment: Wrist cuffs with hooks to inside of wrists
2. ONE DB CHEST PULLOVER
Contextual Cues: Flat bench position with palms up to
head of db. Bias is chest so feel for that as you train the
movement as guidance.
Sets/Reps: 3 sets : 12-10-8
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
3. INCLINE SMITH MACHINE BENCH PRESS
Contextual Cues: Bench set to 30 degree incline. Feet planted and upper back tight.
Lower under control with elbows slightly tucked.
Brief chest pause, then press to near full extension.
Sets/Reps: 4 sets : 10-8-6-6 + single dropset to task failure
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: shorten the ROM as you load weight. Start with
max range and reduce incrementally.
4.DEFICIT PUSH UP
Contextual Cues: Standard push up cues but use weight plates to create
an exaggerated range of motion for more stretch position. Elbows tucked down and up.
Sets/Reps: 3 sets : task failure
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
POST EXHAUSTION
SNATCH GRIP SHOULDER PRESS BEHING THE HEAD
Contextual Cues: Standing position that works off the back squat loading
position up to overhead position in the top. Keep lift fairly strict without
using full body drive until strict failure , then assist if needed.
Sets/Reps: 2 sets : 10 -10
Tempo: 2-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
5. SEATED CABLE PEC FLY
Contextual Cues: Chest tall with slight elbow bend. Bring upper arms together, not hands.
Control the stretch and allow natural protraction at peak. Avoid excessive shoulder roll.
Sets/Reps: 3 sets : 20-12-10 + single dropset to task failure
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
(S/S) = superset
SIDE SUPPORTED NECK RAISE
Contextual Cues: Lie on your side on a flat bench with the torso fully supported, allowing
the head and cervical spine to hang freely off the end so the neck can move through full stretch and contraction.
Maintain a neutral torso and keep the movement isolated strictly to the cervical spine.
Begin from a controlled stretched position, then raise the head laterally
through a smooth, deliberate arc until the neck reaches a fully shortened position without rotating
or twisting. Pause briefly at peak contraction, then lower slowly back into the stretch under control.
Avoid momentum, body shifting, or excessive range beyond active control.
Sets/Reps: 2 sets : 12-12 ( on both sides )
Tempo:3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible with weight plate
6. WIDE PRONATED GRIP CABLE PRESSDOWN
Contextual Cues: Cable set to high position. Use
an outside shoulder width pronated grip and press down into arm
extension. Emphasize the full expressed range of the movement.
Sets/Reps: 3 sets : 20-12-10 + single dropset to task failure
Tempo: 2-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
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Muscle Mechanic R&D :
RECOVERY DAY
MOBILITY
MYOFASCIAL RELEASE
PASSIVE THERAPY
ZONE 2 CARDIO
PHYSIOLOGICAL INTENT
The purpose of this day is to create a recovery-biased physiological environment
without adding meaningful mechanical stress. This is not a “do nothing” day, but it is
also not a hidden training day. The goal is to improve circulation, restore joint motion,
downregulate the nervous system, support tissue quality, and increase readiness for the next
high-output training session.
1. ZONE 2 CARDIO
60–70% max heart rate
30–45 minutes
Intent: Build aerobic capacity, improve recovery, increase blood flow,
and support cardiovascular health without interfering with strength
or hypertrophy work.
Execution Notes: You should be able to hold a conversation.
Breathing should be elevated but controlled. This should not turn into conditioning,
intervals, or a suffer-fest.
2. MYOFASCIAL RELEASE
15 minutes : Prioritize areas that are overactive, restricted, sore, or limiting movement quality.
Intent: Reduce excessive tone, improve tissue tolerance, restore
better positions, and prepare the body for mobility work or the next training session.
Execution Notes: Use slow pressure, controlled breathing, and
spend more time on areas that actually feel restricted. Do not aggressively smash tissue just
for the sake of doing it.
3. MOBILITY / POSITIONAL RESTORATION
10 minutes
Choose 3–5 movements based on individual needs.
4. PASSIVE THERAPY / RECOVERY MODALITY
( Optional but encouraged )
Choose based on availability and need
Intent: Support nervous system recovery, improve
circulation, manage soreness, and assist with tissue/joint health.
Execution Notes: Use modalities intelligently. More is not always better.
The goal is to leave the body more prepared, not more drained.
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Muscle Mechanic:
Recovery days are where adaptation gets supported.
Hard training creates the stimulus, but recovery is where the body earns the right to progress.
Treat this day like maintenance for a high-performance machine: blood flow, movement
quality, tissue care, and nervous system regulation.
LEG TRAINING
QUAD DOMINANT
HAMS
GLUTES
ADDUCTORS
Physiological Intent
This quad-dominant leg session is structured to create high-tension knee flexion
and extension demand while preserving hip integrity and structural balance.
Overall, the design builds dense anterior
thigh development while reinforcing hamstring co-contraction, hip stability,
and knee durability under load.
Contextual Cues: Legs together cue and lean fwd
to exaggerate stretch on hams. One leg at a time.
Do both sides.
Sets/Reps: 3 sets : 15-10-8 + drop 8
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible or train
unilaterally if advanced.
2. STANDING CABLE HIGH TO LOW ADDUCTION
Contextual Cues: Standing side profile to mid height cable attached
to cuff. Cuff worn with hook side to outside of ankle. Do both sides.
Sets/Reps: 3 sets: 20-15-12
Tempo: 3-1-1
Progressive Overload: increase reps or train to task failure each set
3. SSLP ( SPLIT STANCE LEG PRESS )
Contextual Cues: Foot mid platform with other one at very bottom
on the toes. 95% effort on top leg with shin angle at about 90 degrees
in bottom position. Do both sides.
Sets/Reps: 3 sets: 10-6-4+ last set drop loading 25% and task failure
( use 1 warm up set prior to listed working sets )
Tempo: 2-0-2
Progressive Overload: add loading each set if possible
Contextual Cues: Just inside hip width stance with heels wedged. Vertical torso
position biasing knee flexion. Slightly reduce ROM each set as you load heavier starting with
max ROM first. Bar held in front rack position.
Sets/Reps: 4 sets: 8-8-6-4
( 1-2 warm ups to get range of motion established )
Tempo:3-1-1
Progressive Overload: add loading each set as you shorten the ROM incrementally
working from max range to about parallel.
5. SISSY SQUAT
Contextual Cues: Use a position of stability to hang onto. Stance is narrow on the
toes and leaning back while tracking knees out over toes. Should be a straight line from
knees to your neck with active biased knee flexion.
Sets/Reps: 2 sets: task failure
Tempo: 3-1-1
Progressive Overload: improving technique is progressive overload in itself. These
are difficult.
POST EXHAUSTION
SEATED LEG EXTENSION
Contextual Cues: Hip width stance, full concentric extension, slow controlled eccentric.
Don’t train to failure rather use to accentuate muscle contraction and prime for motor unit
recruitment on compounds. This quantifies the end range of quad function in shortened
position.
Sets/Reps: 2 sets : 20-10
Tempo: 1-0-1
Progressive Overload: add loading each set if possible
Muscle Mechanic: add husla pad for extended bottom end stretch position
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Muscle Mechanic R&D :
UTILITY DAY
RANGE OF STRENGTH
FOREARM FLEXORS
ABS
GASTROCS
TIBIALIS
————————————–
RANGE OF STRENGTH MOBILITY & RESILIENCY
( 15 min to do all ROS work )
KNEELING LAT STRETCH
Contextual Cues : Kneel facing a flat bench. Supinated grip just outside shoulder
width on a light bar or PVC. Elbows on bench.
Actively apply downward pressure and breathe into the stretch.
Gently articulate side-to-side to bias each lat independently.
Sets / Duration: 2 sets : 1 minute holds
Tempo: Controlled breathing (4–6 nasal breaths per hold)
Progressive Overload: Increase depth of stretch or duration before adding loading
HIP AIRPLANES
Contextual Cues: Balance on one leg in hip extension. Hold onto support if needed. Rotate torso and
pelvis away from grounded leg to open hip, then rotate back to close.
Move slowly and under control.
Sets / Reps: 2 sets : 6–10 reps per side
Tempo: 3-1-3 (open – pause – close)
Progressive Overload: Reduce support or increase range of motion
BLOCKED UP HIP FLEXOR WALL STRETCH
IN SPLIT POSITION
Contextual Cues: Back knee on yoga blocks, foot up wall. Front leg in split stance. Stay tall through torso.
Explore tight areas with slow pulsing motion rather than forcing depth.
Sets / Reps: 2 sets : 5–10 slow pulses per side
Tempo: 3-0-3
Progressive Overload: Increase block height or pulse range
ILLIACUS/PSOAS RELEASE
Contextual Cues: Use mobility hook or pso-rite. Apply pressure just medial to ASIS.
Breathe deeply and relax into restriction before moving.
Sets / Rounds: 2–3 rounds myofascial release
Tempo: Slow, exploratory
Progressive Overload: Increase pressure tolerance or duration
ADDUCTOR SMASH ( C/S ) HIP FLEXOR SMASH
Contextual Cues: Use orb ball or foam roller. Target adductors broadly, then focus on rectus femoris
attachment near hip. Expect discomfort — move slowly and breathe.
Sets / Rounds: 2–3 rounds myofascial release
Tempo: Controlled rolling with pauses on tender spots
Progressive Overload: Longer exposure or smaller, more specific contact points
SCAPULA & TRAP SMASH
Contextual Cues: Lacrosse or tennis ball against wall or floor. Pin ball into soft tissue around
scapula and upper traps. Actively move arm to articulate tissue.
Sets / Reps: 2 sets : 10–15 reps per arm
Tempo: Slow, deliberate
Progressive Overload: Increase pressure or range of arm articulation
90/90 HIP OPENERS
Contextual Cues: Seated floor position, both knees bent at 90°. Explore internal
and external rotation. Add load only if you can control end ranges.
Sets / Effort: 2 sets : 2–3 RIR
Tempo: Controlled transitions
Progressive Overload: Increase range before adding load
SESSION :
1. SEATED WRIST CURL
Contextual Cues: Rest forearms on thighs or a bench with palms facing up.
Let the wrist extend down under control, then curl the palm and knuckles back toward
the forearm. Keep the forearm pinned so the wrist flexors actually own the movement.
Sets/Reps:2 sets : 15-25
Tempo:3-1-2
Overload Directive: Add reps before load
2. DECLINE LOWER AB HIP ROLLS
Contextual Cues: Done from decline position with a bent knee position
thats rolled up into spinal flexion ( round spine ) to shorten the abs
into contraction.
Sets / Reps: 3 sets : 15-12-10
Tempo: 3-1-1
Progressive Overload: Increase load or extend arms further overhead
3. ANCHORED SIT UP FROM LAT PULLDOWN
Contextual Cues: Seated in lat pulldown with legs anchored,
and simply laying back into aggressive abdominal stress. Goal is a big range
if possible.
Sets / Reps: 3 sets : 0–1 RIR
Tempo: 2-1-3
Progressive Overload: Increase reps before progressing to straighter legs
4. STANDING SINGLE LEG DB CALF RAISE
Contextual Cues: Toes wedged. Dumbbell held ipsilateral to working leg. Full stretch at bottom,
hard plantar flexion at top. No bouncing.
Sets / Reps: 3 sets : 15-12-10
Tempo: 3-1-2
Progressive Overload: Increase load or pause length in stretched position
5.UNILATERAL STANDING BAND TIB RAISE
Contextual Cues: Heel on edge of plyo box. Band attached low on rack pins.
Full dorsiflexion range, controlled return.
Sets / Reps: 3 sets : 20-15-12 per side
Tempo: 2-1-3
Progressive Overload: Increase band tension or slow eccentric
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
PULL TRAINING
LATS
LONG HEAD BICEPS
TRAPS
ROTATIONAL NECK
SESSION :
1A. SEATED ONE ARM MACHINE LOW ROW
Contextual Cues: Neutral grip position at shoulder width. Set seat
so you can cue shoulders down to pull lower into lats. I like to exaggerate
the stretch by rounding back into the negatives. Do both sides.
Sets / Reps: 3 sets : 15-10-8
Tempo: 3-1-2 (controlled eccentric with brief contraction hold)
Overload Directive: Increase load only if scapular depression and elbow path remain consistent across all reps
2. CHIN UP
Contextual Cues: Supinated grip at shoulder width.
Elbows down and right in front of you cue.
Sets / Reps: 3 sets : task failure ( use assistance if needed )
Tempo: 3-1-2
Overload Directive: Increase load only if both sides match in control, range, and contraction quality
Contextual Cues: hinged to about45-60 degrees with a neutral spine and
solid base. If you have the right t bar attachment, use the shoulder width
neutral position or wider pronated like a chest supported lever row.
Sets / Reps: 4 sets : 8-8-8-8
Tempo: 2-1-2
Overload Directive: Progress load only if scapular retraction is maintained through fatigue reps stay strict
POST EXHAUSTION
WIDE GRIP BB UPRIGHT ROW
Contextual Cues: Outside shoulder width pronated hook grip.
Pulling upwards and finishes in same position as a lateral raise but
incorporates more traps specifically.
Sets / Reps: 3 sets : 15-12-10
Tempo: 2–1–2
Overload Directive: Increase load only if spinal position is solid and shrugs are performed at full scapular elevation
4. LYING DB CURL FROM FLAT BENCH POSITION
Contextual Cues: This position is done from flat bench and supinated
position on the dbs. Curl up beside your body and yes use full hang and stretch
positions every rep.
Sets / Reps: 3 sets : 15-10-8 + single dropset to task failure
Tempo: 2-1-2
Overload Directive: Increase load only if full stretch depth and supination are maintained on every rep
5. SEATED CABLE BANDED HEAD TURNS
Contextual Cues: Light band attached to cable at forehead height. Sit sideways to the stack.
Band rests across forehead. Rotate head away from tension under control.
Extremely light resistance — precision over load. Perform both directions.
Sets / Reps: 2 sets : 10-10
Tempo: 2-1-2
Overload Directive: Progress resistance only if movement remains smooth, pain-free, and cervical control is uncompromised
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
MOBILITY
MYOFASCIAL RELEASE
PASSIVE THERAPY
VO2 MAX
1. WARM UP 5 MINUTES OF 50-60% MAX HR ( LIGHT JOG OR CARDIO OUTPUT )
VO2 MAX ( 90-95% MAX HR EXPOSURE )
1 SET : 3 MIN MAX OUTPUT ( 3 MIN REST )
1 SET : 2 MIN MAX OUTPUT ( 2 MIN REST )
1 SET : 1 MIN MAX OUTPUT ( COOL DOWN/REST )
*SPRINTING IS IDEAL
*LOWER IMPACT OPTIONS ( SPIN BIKE, RECUMBANT BIKE, STAIR CLIMBER,
OUTDOOR BIKING, ROWER, SKI ERG.
2.. 15 MINUTES MOBILITY WORK
3. 15 MINUTES MYOFASCIAL RELEASE
4. THERAPY ( SAUNA, COLD PLUNGE, HOT TUB, MASSAGE, PT, CHIRO )
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
—————————————————-
ALPHA GLUTES
JOIN ALPHA GLUTES FOR ACCESS
—————————————————-
Physiological Intent :
This session is designed to fully saturate the hip complex through every plane
of motion while biasing glute max, glute med, and adductors across both lengthened
and shortened positions. You’re attacking hip flexion strength (anti-squat pattern),
frontal plane stability, and transverse plane control before loading heavy hip
extension — which means the pelvis is neurologically “organized” before high-force output begins.
1. REVERSE DECLINE HIP FLEXOR RAISE
Contextual Cues: Set up a declined bench position with head side
at the top. Go from fully extended and activated hip extension, to hip flexion
driving the knees into what mimics a squat pattern. Adjust incline of bench
steeper to progressively overload the range.
Sets / Reps: 3 sets : 12-10-8
Tempo: 3-1-2 (controlled eccentric into extension)
Progressive Overload Directive: Increase load only if full extension maintains tension and pelvis remains stable without posterior tilt compensation.
2. CABLE HIP AIRPLANE
Contextual Cues: Start in hip extended position of rdl, with cable loaded to resist
the opening of the hip. rotate from the hip and not the spine, which makes this more of
a fight for position than a big movement pattern abduction. do both sides as such.
Sets / Reps: 3 sets : 15-12-8
Tempo: 2-1-2 (controlled squeeze)
Progressive Overload Directive: Increase load only if pelvic position remains stable and movement is driven by
hips rather than momentum.
2.STANDING CABLE HIGH TO LOW ADDUCTION
Contextual Cues: Standing side profile to mid height cable attached
to cuff. Cuff worn with hook side to outside of ankle. Do both sides.
Sets/Reps: 3 sets: 20-15-12
Tempo: 3-1-1
Progressive Overload: increase reps or train to task failure each set
3. BENT KNEE GLUTE RAISE
Contextual Cues: To start, get the toes in a pronated (pointed out) position which
means you’ve got some external hip rotation going on. This is a requirement for a full glute
contraction. Next, you’ve got to keep an isometric contraction in the glutes virtually
the whole time because you’re having to execute hip extension into the bench in
order to hold yourself there. Remember, the toes are pronated, and we’ve got
isometric hip extension. That means bad ass glute contractions. We’ve also got
he hamstrings working under constant tension at every inch of every rep because
the knees stay in a position of flexion. And with the feet pushing into the bar,
the hams literally get no break. That means a metric butt ton of metabolites in there for each
and every rep of every set performed.
Sets / Reps: 3 sets : progressive task failure
Tempo: 2-1-2 (1-second peak contraction)
Progressive Overload Directive: Increase load each set while maintaining full lockout control
4. SINGLE LEG 45 DEGREE HIP EXTENSION
Contextual Cues: Position hips just over the pad.
Maintain slight external rotation through the hip to bias glutes.
Descend under control until hips flex while spine remains neutral.
Drive back up by extending the hips, not by arching the lower back.
Finish with strong glute contraction and controlled pause before returning to the bottom.
Train both sides.
Sets / Reps: 2 sets : Task failure ( match reps on each side )
Tempo: 3-1-2
Progressive Overload Directive: Add load each set if external rotation position and glute tension are maintained without lumbar compensation.
5. SUMO STANCE LEG PRESS
Contextual Cues: High and wide foot position on platform to bias
the hips and glutes into a deep stretch position. Abduct the hips as you sink
into the bottom position trying to get more range of motion.
Sets / Reps: 3 sets : 10-10-10
Tempo: 2-1-1 (controlled descent + paused tension)
Progressive Overload Directive: Increase load each set while preserving hip abduction tension and controlled pause mechanics.
6. REVERSE HYPER
Contextual Cues: Spine lined up with pendulum. Dynamic swing
locomotion to full or hyperextension…pending your tolerance.
Sets / Reps: 3 sets : 25-20-15
Tempo: 2-1-1
Progressive Overload Directive: Increase load if glute contraction remains primary driver and lumbar extension does not dominate movement.
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
UPPER BODY PUSH SESSION
SHOULDERS
UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
Physiological Intent
This session is structured to pre-fatigue and stabilize the shoulder complex
before exposing it to high-tension compound pressing. You’re biasing
scapular control and posterior shoulder activation first, which enhances joint
centration and improves force transfer during heavier anterior-chain work.
SESSION :
1. INCLINE CHEST SUPPORTED DB REAR DELT SWING RAISE
Contextual Cues: 15 degree bench incline chest supported. Palms facing
each other grip, and push dbs out to sides with arm acting as a pndulum,
remaining in full locked in extension.
Sets / Reps: 3 sets : 25-20-15 + any RIR or task failure
Tempo: 2-1-2 (long stretch emphasis)
Progressive Overload Directive: Increase load each set only if stretch position and scapular control remain uncompromised.
MM : side lying db rear delt pull across
2. STANDING DB GIRONDA LATERAL RAISE
Contextual Cues: One db rasies traditionally into abduction, and the other
side chases it cross body. Go from side to side under control. Over and back
is one rep.
Sets / Reps: 3 sets : 10-8-6 ( 20-16-12 if you count both ways )
Tempo: 2-1-2
Progressive Overload Directive: Loading goes up as reps go down
MM : angled seated position with exaggerated stretch
Contextual Cues: Snatch pronated grip with bar pressing from behind the head
and finishes each rep on the traps like a squat.
Sets / Reps: 4 sets : 8-8-6-4
Tempo: 2-1-1 (controlled descent, powerful press)
Progressive Overload Directive: Increase load each set while maintaining shoulder centration and no lumbar hyperextension compensation.
4. INCLINE SMITH MACHINE WIDE GUILLOTINE PRESS
Contextual Cues: Bench set to 45 degree incline position.
Pronated grip position way outside shoulder width.
Use stretch mediated focus for deep range.
Elbows track slightly forward of frontal plane. Lower into controlled stretch without
anterior glide. Press through mid-palm, driving upper arm toward midline. Allow
slight natural protraction at top while maintaining rib control.
Constant tension — no bounce out of the bottom.
Sets / Reps: 3 sets : 15-10-8 + single dropset to task failure
Tempo: 3-1-1 (controlled stretch emphasis)
Progressive Overload Directive: Increase load each set if scapular stability and bar path remain consistent.
POST EXHAUSTION :
HIGH TO LOW CABLE DIP
Contextual Cues: D-handles attached high. Step forward into split stance.
Pull downward in controlled arcing press into shoulder adduction.
Maintain slight elbow bend and rib control. Emphasize stretch at top.
Sets / Reps: 2 sets : 10 to 15
Tempo: 2-1-2
Progressive Overload Directive: Increase load only if chest contraction remains primary driver and anterior shoulder strain is absent.
5. DB JM PRESS
Contextual Cues: Done from flat bench position. Think skull crusher but
to the top of your chest/neck area for reference. Much more difficult.
Adjust wrist position between pronated and neutral from top to bottom.
Sets / Reps: 3 sets : 12-10-8
Tempo: 3-1-1 (lengthened emphasis)
Progressive Overload Directive: Increase load each set if elbow position and long-head stretch remain controlled.
6. BACK SUPPORTED NECK RAISE
Contextual Cues: Upper back supported on flat bench. Head hanging off edge.
Chin tucked slightly before initiating flexion. Raise head by pulling chin toward chest.
Weight plate secured on forehead with towel if used.
Sets / Reps: 3 sets : 10-12
Tempo: 2-1-2
Progressive Overload Directive: Increase load only if cervical motion remains smooth and free of compensatory momentum.
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Muscle Mechanic R&D :
SYSTEMIC RESTORATION & AEROBIC BASE
MOBILITY
MYOFASCIAL RELEASE
PASSIVE THERAPY
ZONE 1 CARDIO
1. ZONE 1 CARDIO ( 50-60% OF MAX HR )
20-40 MIN
2. 15 MINUTES MYOFASCIAL RELEASE
3. 30+ MIN STEADY LISS CARDIO ( LOW INTENSITY STEADY STATE )
4. THERAPY ( SAUNA, COLD PLUNGE, HOT TUB, MASSAGE, PT, CHIRO )
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Muscle Mechanic R&D :
LEG TRAINING
HAMS
QUADS
FRONTAL PLANE HIPS
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Physiological Intent
This session maintains the original purpose: aggressively loading the posterior chain
through lengthened hamstring tension, hip-extension dominance, controlled knee
flexion, deep quad bias, and frontal-plane hip control — but the exercises are
rotated to preserve the movement utility while changing the mechanical exposure.
1. REVERSE INCLINE DB LEG CURL
Contextual Cues: Set a flat bench up with a
15 degree negative slope to make your leg curl more
difficult. DB is held in between feet with isometirc addcution
force to hang onto it. Train full range of motion with
stretch bias.
Sets / Reps: 3 sets : 20-15-10
Tempo: 2-1-2 (controlled stretch, hard squeeze)
Progressive Overload Directive: Add load each set only if the pelvis stays
anchored and the rep does not turn into body English and hip drive.
GLUTE HAM RAISE
Contextual Cues: hip width kneeling stance with band
accommodating resistance. Distal segment stays anchored in
while closed chain body holds in line to perform a
leg curl that biases heavy eccentric and lengthened
position. this is a glute ham raise done with a front to back
cueing. works best on floor glute ham device.
Sets / Reps: 2 sets : 8-8 ( max effort task failure )
Tempo: 3-1-1 (slow lower, controlled drive)
Progressive Overload Directive: Add assistance reduction or load only if body alignment remains
rigid and movement does not turn into lumbar extension.
PRE EXHAUSTION
SINGLE LEG 45 DEGREE HIP EXTENSION
Contextual Cues: Single leg anchored position and hip extension
with hip dominant movement like an RDL in pattern.
Sets / Reps: 2 sets: 8-10 each side
Match sides for reps.
Tempo: 3-1-2 ( Lengthened emphasis. )
Overload Directive: Increase load only if hip extension stays the primary driver and the pelvis does not rotate to chase range.
2. BB DEADLIFT ( HINGE DOMINANT )
Contextual Cues: Hip width stance position with neutral spine
and dead stop on every rep.
Sets / Reps: 4 sets : 4-4-4-4
Tempo: 3-1-1 (controlled eccentric stretch)
Progressive Overload Directive: Increase load each set if hinge remains strict and bar path stays vertical
without spinal rounding.
3. STRADDLE LIFT
Contextual Cues: Use t bell loading pin and a deficit if needed for max range. This is a
combo of hip extension and flexion with a more forward torso into hip flexion. Stance is
medium sumo position with hips abducted.
Sets / Reps: 3 sets : 12-10-8 + any RIR last set
Tempo: 3-1-2 ( Controlled descent, pause in loaded hip, smooth return. )
Overload Directive: Increase load only if the athlete can maintain foot pressure,
knee tracking, pelvic control, and depth without collapsing through the ankle, knee, or lumbar spine.
4. KNEELING HIP & QUAD DEVELOPER
Contextual Cues: kneeling position and leaning back aross the knee
joint whilst keeping a straight line from hips through cervical region. this
is a long range leg extension that biases the deep stretch of the anterior
hips and chain. works well with band accommodating resistance.
Sets / Reps: 3 sets : train each set more progressive to task failure on max range
Tempo: 3-1-2 (Long controlled lean back, slight pause under tension, smooth return)
Progressive Overload Directive: add loading each set on clean execution
5. SPLIT STANCE LEG PRESS
Contextual Cues: One leg up mid platform and the other low
on the toes for stability. Top leg is the working side. Do
both sides.
Sets / Reps: 3 sets : 10-10-6 + any RIR last set
Tempo: 3-1-2 ( Controlled descent, pause in loaded hip, smooth return. )
Overload Directive: Increase load only if the athlete can maintain foot pressure,
knee tracking, pelvic control, and depth without collapsing through the ankle, knee, or lumbar spine.
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Muscle Mechanic R&D :
ARM TRAINING
BICEPS
TRICEPS
FOREARMS
Physiological Intent
This session is built to comprehensively fatigue the elbow flexors, elbow extensors,
and forearm musculature through high-tension isolation work while preserving
joint integrity and movement precision. The alternating biceps–triceps supersets
create localized metabolic stress and repeated antagonist cycling, which drives blood
flow into the elbow complex while limiting systemic fatigue.
1. ONE ARM DB PREACHER CURL
Contextual Cues: Seated position running one side at
a time for better hypertrophy. Turn into supinated position
on the way up, then roll over to pronated grip on
the negatives. Control the shit out of the reps.
Sets / Reps: 3 sets : 15-10-6 + single dropset to task failure
Tempo: 3-1-2 (controlled eccentric, hard squeeze)
Progressive Overload Directive: Increase load each set in succession only if supination stays aggressive and the
torso does not assist the lift. No cheating the bottom stretch.
superset with
LYING SLIGHT DECLINE DB SKULL CRUSHER
Contextual Cues: Seated upright at 90 degrees. Db’s held
overhead and behind the head. Stretch mediated bias.
Extend up overhead to full elbow extension.
Sets / Reps: 3 sets : 15-10-6 + single dropset to task failure
Tempo: 2-1-2 (hard lockout, controlled return)
Progressive Overload Directive: Increase load each set only if elbows stay fixed and extension
is achieved by elbow movement.
2. HIGH BENCH DB CURL
Contextual Cues: Supinated grip position at shoulder width
from elevated flat position. Shoulders back cue with long range
stretch bias. Elbow flexion trained here, not shoulder elevation.
Sets / Reps: 3 sets : 15-12-8 + single dropset to task failure
Tempo: 3-1-2 (slow open, squeeze hard)
Progressive Overload Directive: Increase load only if elbow position remains stable and the curl path stays clean
superset with
NEUTRAL GRIP CABLE TRI PRESSDOWN
Contextual Cues: Cable set to high position with neutral grip at shoulder
width. I use my grip straps to create the neutral on a w bar or straight bar. Works
very well. Train full extension.
Sets / Reps: 3 sets : 20-10-8 + single dropset to task failure
Tempo: 3-0-2 (controlled descent, strong extension)
Progressive Overload Directive: Increase load only if upper arm angle stays consistent
3. BANDED DB WRIST SUPINATION
Contextual Cues: DB is held by a band looped around the head and suspended.
Keep the forearm planted and locked in place, rotating from a
neutral grip by turning the pinky upward as if turning a knob. Movement should
come strictly from the wrist and forearm, not the elbow or shoulder. Maintain
constant band tension, control the return into pronation, and avoid
any bouncing or loss of alignment.
Finish each rep with a brief, hard squeeze at full supination.
Sets / Reps: 3 sets : 15 to 20
Tempo: 2-1-2 (controlled articulation)
Progressive Overload Directive: Increase load only if movement remains strict at the wrist
– CS ( compound set with )
BANDED DB PRONATION
Contextual Cues: DB is held by a band looped around the head and suspended.
Keep the forearm planted and stable, starting from
a neutral grip and rotating the thumb downward as if turning a knob.
Movement should come strictly from the wrist and forearm, not the elbow or
shoulder. Maintain constant band tension, control the return into supination,
and avoid any shifting or wrist collapse. Finish each rep with a
deliberate squeeze at full pronation while keeping tension in the forearm flexors.
Sets / Reps: 3 sets : 15 to 20
Tempo: 2-1-2 (deliberate squeeze)
Progressive Overload Directive: Increase load only if wrist flexion remains isolated
4. PVC PIPE RADIAL & ULNAR DEVIATION ( C/S)
EXTENSOR BANDS
Contextual Cues: Grip pipe near end to adjust leverage. Forearm supported. Move wrist side-to-side — thumb
toward forearm (radial deviation), pinky toward forearm (ulnar deviation). Slow and controlled.
No elbow drift. Keep motion small and precise.
Sets / Reps: 2 sets : 10-10 (both directions)
Tempo: 2-1-2 (strict articulation)
Progressive Overload Directive: Increase leverage distance only if wrist remains stable and movement
stays isolated without forearm lifting.
– CS ( compound set with )
EXTENSOR BANDS
Contextual Cues: Place bands around fingers. Fully open hand against resistance, spreading fingers wide.
Control return — don’t let bands snap fingers closed. This opposes constant flexion bias from gripping.
Sets / Reps: 2 sets : 12-15
Tempo: 2-1-2 (spread and control)
Progressive Overload Directive: Increase band resistance only if fingers fully extend and control is
maintained through full range.
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Muscle Mechanic R&D :
UTILITY DAY
ROTARY & LOWER INTEGRATION
RANGE OF STRENGTH MOBILITY & RESILIENCY :
( 15 min to do all ROS work )
SEATED HIP INTERNAL ROTATIONS
Contextual Cues: Sit elevated on yoga blocks so hips are slightly above knees.
Open legs into a squat-width base. Rotate one hip inward while the other moves outward.
Stay tall through torso — no collapsing chest.
Movement comes from the femur inside the socket, not the spine shifting side to side.
Sets / Reps: 2 sets : 10–15 per side
Tempo: 2-1-2 (controlled articulation)
Progressive Overload Directive: Increase range of motion only if pelvis stays level and rotation is
isolated to the hip joint without lumbar compensation.
STANDING COUCH STRETCH WITH
INTERNAL & EXTERNAL HIP ROTATION
Contextual Cues: Rear knee elevated on bench in 90° position. Front foot planted.
Stand tall and posteriorly tilt pelvis to bias hip flexor. Once tension is established, gently
rotate pelvis internally and externally without arching lower back. Rib cage stacked over hips.
Sets / Reps: 2 sets : 10–15 stretched reps per side
Tempo: 3-2-3 (slow rotation under stretch)
Progressive Overload Directive: Increase upright posture and rotational range only if lumbar spine
remains neutral and stretch stays in anterior hip.
DEAD HANG
Contextual Cues: Shoulder-width pronated grip for first set, wide pronated for second.
Allow scapula to upwardly rotate and elevate naturally. Relax lower body.
For variation: head tipped back (thoracic extension bias) first set; head forward (upper back opening) second set.
Avoid excessive swinging.
Sets / Reps: 2 sets : extended hold
Tempo: Passive hold with controlled breathing
Progressive Overload Directive: Increase duration only if grip and shoulder positioning remain controlled
without sharp anterior shoulder discomfort.
ANKLE DORSIFLEXION
Contextual Cues: Foot fully planted on box. Drive knee forward over toes while heel stays down.
Maintain tripod foot pressure. Avoid collapsing arch.
Movement is pure tibial translation over talus — not pronation dumping.
Sets / Reps: 2 sets : long held stretches
Tempo: Slow pulse or 20–30 sec holds
Progressive Overload Directive: Increase knee travel only if heel remains planted and arch integrity is maintained.
SIDE LYING BAND RESISTED SHOULDER EXT
ROTATION OPENERS
Contextual Cues: Band set low. Lie on side with elbow bent 90°.
Allow band to gently pull arm into internal rotation. Actively resist into external rotation isometric hold.
Keep scapula lightly retracted and shoulder packed — no shrugging.
Sets / Reps: 3 sets : 30 sec iso holds
Tempo: Isometric hold with steady breathing
Progressive Overload Directive: Increase band tension only if humeral head stays centered and movement
does not shift into upper trap dominance.
BAND DISTRACTED SQUAT BASE
Contextual Cues: Band anchored in front, looped behind hips to assist depth. Sit into deep squat.
Vary stance width and toe angle. Maintain upright torso and rib control.
Use elbows to gently pry knees outward.
Sets / Reps: 2 sets : as needed
Tempo: Controlled breathing in bottom position
Progressive Overload Directive: Reduce band assistance over time while maintaining depth and neutral spine.
SEATED ADDUCTOR & HAMSTRING MOB
Contextual Cues: Seated on firm orb ball along medial chain. Slowly explore tissue from pelvic bowl toward knee.
When tender spot found, rotate hip internally/externally and extend knee to floss tissue.
Stay relaxed through upper body.
Sets / Reps: 2 sets : both sides
Tempo: Slow tissue exploration
Progressive Overload Directive: Increase pressure only if breathing remains controlled and muscle guarding decreases.
SESSION :
1. KNEELING CABLE TRUNK DOWNWARD ROTATION
Contextual Cues: High cable attachment. Split kneeling stance.
Rotate torso away and slightly downward through rib cage while hips stay square.
Brace lightly through core. Avoid pulling with arms — rotation is driven by trunk.
Sets / Reps: 3 sets : 10-10-10 per side
Tempo: 2-1-2 (rotate, pause, control return)
Progressive Overload Directive: Increase load only if pelvis remains stable and rotation originates from thoracic spine, not lumbar extension.
2. 45 DEGREE QL SIDE BEND
Contextual Cues: Lying sideways in 45 degree extension to bias lateral
force across the hips and spine. Train like a side bend.
I use a foreign object for people
to assist or brace pending ability on these. Do both sides.
Sets / Reps: 3 sets : 1 RIR every set ( match sides for reps )
Tempo: 2-1-2 (controlled contraction)
Progressive Overload Directive: Increase load only if spinal lateral flexion remains controlled
Contextual Cues: Hip width stance and high bar loading. no wedge
needed bc you will set feet behind you to create fwd propulsion leverage wedge.
This will lean you fwd but anchored to ground and bar. Train deep stretch and powerful
contraction into the toeboxes. This one really blasts my ankle dorsiflexion in the stretch
when its trained strictly.
Sets / Reps: 3 sets : 20-12-10
Tempo: 2-1-2 (stretch, squeeze)
Progressive Overload Directive: Increase load only if full stretch and peak contraction are maintained
without crappy range.
4. SEATED TIB BAR RAISE ( DB TIB RAISE )
Contextual Cues: Heels anchored on box edge. Toes lift toward shins against resistance.
Keep knees stable. Control eccentric fully — don’t let toes drop quickly.
Sets / Reps: 3 sets : 25-20-15
Tempo: 2-1-2 (controlled dorsiflexion)
Progressive Overload Directive: Increase load only if full dorsiflexion is achieved without tibialis
cramping or compensatory knee lift.
4. BELT SQUAT DONKEY CALF RAISE
Contextual Cues: Go into hip extension stretch position and hold.
Toes on back edge of platform to allow heel drop to aggressive stretch. This one
biases the stretch so you won’t need full plantar flexion as much here..
Sets / Reps: 2 sets : 10–15
Tempo: 3-1-2 (deep stretch emphasis)
Progressive Overload Directive: Increase load only if stretch depth and top contraction
remain uncompromised.
5. WEAK LINK WORK
Contextual Cues: Choose the lowest leverage area in your current system — conditioning, mobility,
tissue quality, education, recovery, or prep.
Attack it intentionally.
Sets / Reps: 15–20 minutes focused effort
Tempo: Sustained engagement
Progressive Overload Directive: Increase intensity or complexity only if quality remains high
and work aligns with long-term goal.
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Muscle Mechanic R&D :
—————————————————-
ALPHA GLUTES
JOIN ALPHA GLUTES FOR ACCESS
—————————————————-
Physiological Intent
This session is designed to maximize glute development,
unilateral hip strength, and pelvic stability while improving overall hip joint function.
SESSION :
1. SINGLE LEG HIP FLEXOR SIT UP
Contextual Cues: Hook foot firmly under heavy dumbbell. Glutes supported perpendicular
across flat bench. Anchored leg slightly greater than 90° knee bend.
Actively squeeze working side glute as you descend to lengthen hip flexor aggressively.
Control into deepest stretch possible. Sit tall without losing pelvic position.
Sets / Reps: 3 sets : task failure ( match sides for reps )
Tempo: 3-1-1 (3 sec controlled eccentric into stretch, 1 sec pause in deep stretch, controlled concentric up)
Progressive Overload Directive: Increase load or total reps each set in succession
while maintaining controlled stretch bias and full range.
2. SEATED MACHINE ADDUCTION (C/S) SEATED MACHINE ABDUCTION
Contextual Cues: Stay upright with neutral pelvis. Drive through rotational intent — not momentum.
Emphasize end-range contraction. Control the return.
No bouncing out of bottom position.
Sets / Reps: 3 sets : 25-20-15 (Adduction) | 25-20-15 (Abduction)
Progressive Overload Directive: Increase load each set while maintaining clean rotational mechanics and full contraction.
3. KNEELING CABLE INCLINE GLUTE KICKBACK
Contextual Cues: Incline bench to 30 degrees and kneel with non working
leg. Cable cuff attached at the ankles with hook to front of ankle. Cable set to
low position and kick back into full hip extension. Do both sides.
Sets / Reps: 3 sets : 15-12-8 (Last set may exceed rep target to task failure.)
Tempo: Controlled dynamic swing motion
Progressive Overload Directive: Increase load each set while preserving strong hip-driven extension and spinal control.
4.45 DEGREE SUMO HIP EXTENSION
Contextual Cues: Sumo stance on foot platform with hips cued
for abduction. Full ROM stretch and hip driven extension into the top with
zero lumbar hyperextension. Add loading with band pegs and band as heavy as you can
train with good form.
Sets / Reps: 3 sets : 15-10-8
Tempo: 3-0-1 (3 sec eccentric hinge, no pause at bottom, controlled powerful concentric)
Progressive Overload Directive: Add load each set across working sets.
5. BB B STANCE HIP THRUST ( SMITH MACHINE SUB )
Contextual Cues: Shoulders elevated with hip width stance
and hip abducted. Shin should be vertical in top. Tuck non working leg
under you on the toes like a split squat and emphasize outward foot position
and heel pressure. Chin tucked.
Sets / Reps: 3 sets : 8-8-8 ( do both sides )
Tempo: 2-1-2 (2 sec up, 1 sec peak squeeze, 2 sec controlled eccentric)
Progressive Overload Directive: Increase load each set
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Muscle Mechanic R&D :