ALPHA GLUTES : JAN 18 THRU 25
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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 :
STRENGTH SETWORK
HIGH REPS
REST PAUSE – 10-20 SECOND REST
AMRAP – AS MANY REPS AS POSSIBLE
GLUTE TIP OF THE WEEK :
MIND MUSCLE CONNECTION : LEARN TO FEEL EACH MOVEMENT AND THE MUSCLE CONTRACTIONS IT GENERATES. THIS PATHWAY WILL AFFORD YOU THE ABILITY TO TRAIN AT A HIGHER LEVEL THAN JUST GOING THROUGH THE MOTIONS. DEVILS IN THE DETAILS.
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– ALPHA GLUTES 1 –
PL. HIGH BAR BB SQUAT
HEELS ELEVATED
HIP WIDTH STANCE + TOES SLIGHTLY OUT
5 SETS : 5-5-5-5-5
1. STANDING CABLE HIP EXTERNAL ROTATION
STRAP JUST BELOW KNEE
2 SETS : 15-15 + REST PAUSE (AMRAP)
2. SIDE LYING EXTENDED RANGE ABDUCTION
LAY ON SIDE ON FLAT BENCH
2 SETS : FAILURE (MATCH EACH SIDE FOR REPS)
3. SEATED MACHINE ADDUCTION
4 SETS : 15-15-15-15 + REST PAUSE (AMRAP)
4. REVERSE HYPER
ONLY GO TO NEUTRAL SPINAL POSITION
2 SETS : 15-15 + REST PAUSE (AMRAP)
5. QUADRUPLED PENDULUM HIP EXTENSION
USE SMITH MACHINE
3 SETS : 10-10-10
6. BB HIP THRUST
4 SETS : 5-5-5-5 + DROP 25
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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
INSIDE HIP WIDTH STANCE
5 SETS : 5-5-5-5-5
1. SEATED MACHINE ABDUCTION
4 SETS : 15-15-15-15
2. SEATED MACHINE ADDUCTION
4 SETS : 15-15-15-15
3. SINGLE LEG SHOULDERS+ FEET ELEVATED HIP THRUST
BODYWEIGHT OR BANDED
2 SETS : FAILURE (MATCH EACH SIDE FOR REPS)
4. BACK EXTENSION
IN SPINAL FLEXION
2 SETS : FAILURE
5. SMITH MACHINE HIP THRUST
3 SETS : 20-20-20
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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.