ALPHA GLUTES : NOV 23 THRU 30
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AEP ALPHA GLUTES
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***IF YOU ARE USING ONLY ALPHA GLUTES AND NOT THE DAILY TRAINER, YOU WILL WANT TO DO THE PRIMARY LIFT (PL) ON TOP OF THE OTHER MOVEMENTS. IF YOU ARE USING THE DAILY TRAINER, YOU WILL EXCLUDE THE PRIMARY LIFT (PL) AS YOU DO NOT REQUIRE THE EXTRA VOLUME. ANY QUESTIONS – USE COMMENT BUBBLE ABOVE.
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TAG ME IN YOUR BOOTY POSTS ON SOCIAL MEDIA AND I’LL SHARE THEM ON MY IG STORY. ACTUAL WORKOUTS OR YOUR BOOTY PROGRESS.
#alphaglutes
@alpha_elite_physiques
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DYNAMIC WARM UP FOR OPTIMAL GLUTE TRAINING :
This lasts around 5 minutes. I have clients perform something like the following:
Rectus femoris stretch 1 x :30 sec
Walking knee hugs 1 x 20
Walking lunges 1 x 20
Monster walks 1 x 20
Single leg glute bridges 1 x 20
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INTENSITY VARIABLES :
STRAIGHT SETS
DROP SETS
REST PAUSE SETS
HIGH REPS
– ALPHA GLUTES 1 –
PL. BB SPLIT SQUAT
SHORT STRIDE + FRONT HEEL SLIGHTLY ELEVATED
4 SETS : 8-8-8-8 + DROP 8
1. STANDING CABLE HIP EXTERNAL ROTATION
CABLE STRAP JUST ABOVE OR BELOW KNEE
2 SETS : 20-10 + DROP 10
2. SIDE LYING HIP ABDUCTION
LIGHT BAND AROUND ANKLES
2 SETS : 20-10 + DROP 10
3. BAND + DB FROG PUMP
FROM FLOOR POSITION
2 SETS : 30-30
4. SEATED MACHINE ADDUCTION
3 SETS : 30-20-10 + DROP 10
5. B STANCE SMITH MACHINE HIP THRUST
WIDE STANCE WITH TOES OUT
3 SETS : 10-10-10 + DROP 10
6. REVERSE HYPER
DON’T GO INTO HYPEREXTENSION – NEUTRAL SPINAL POSITION
2 SETS : 20-10 + DROP 10
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KEEP 48-72 HOURS (2-3 DAYS) MINIMUM REST BETWEEN THESE 2 WORKOUTS IF YOU’RE ONLY USING THESE AND NOT THE DAILY TRAINER. IF YOU’RE USING THE DAILY TRAINER, USE THE SUGGESTED SPLIT AS INDICATED IN THERE.
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– ALPHA GLUTES 2 –
PL. TRAP BAR DEADLIFT
HIP WIDTH STANCE
4 SETS : 8-8-8-8 + DROP 8
1. STANDING CABLE PULL THROUGH
WIDE STANCE + TOES OUT
3 SETS : 20-15-10
2. SEATED MACHINE ABDUCTION
2 SETS : 30-30
3. SEATED MACHINE ADDUCTION
KICK LEGS STRAIGHT OUT
2 SETS : 30-30
4. QUADRUPLED PENDULUM HIP EXTENSION
USE SMITH MACHINE
2 SETS : 12-12 + DROP 12
5. BB HIP THRUST
3 SETS : 8-8-8 + REST PAUSE 4
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FOLLOW ME ON FACEBOOK, IG. AND YOUTUBE :
FB : ALPHA ELITE PHYSIQUES
PERSONAL FB : ADAM HUNSAKER
FB : ALPHA ELITE PHYSIQUES SUPPS SHOP
IG : @ALPHA_ELITE_PHYSIQUES
YOUTUBE : ALPHAELITEPHYSIQUES
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****FOR QUESTIONS ON THE TRAINING, USE THE COMMENT ICONS AND AEP HEAD COACH ADAM H. WILL ANSWER ANY QUESTIONS ANYBODY MAY HAVE. KEEP IN MIND THERE IS PROGRAMMING FOR BEGINNER, INTERMEDIATE, AND ADVANCED TRAINING AVAILABLE VIA THE DAILY TRAINER.
**IF YOU’RE ON NUTRITION MANAGEMENT COACHING, DON’T FORGET TO CHECK IN ON WHATSAPP MESSENGER BI WEEKLY/WEEKLY/MAYBE MORE DEPENDING ON YOUR LEVEL OF MANAGEMENT. CHECK INS ARE SUNDAYS.