ALPHA GLUTES : FEB 1 THRU 8
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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 :
HYPERTROPHY PYRAMIDS
HIGH REPS
DROPSETS
REST PAUSE
AMRAP (AS MANY REPS AS POSSIBLE)
GLUTE TIP OF THE WEEK :
TAKE PROGRESS PHOTOS. PROOF IS IN THE PUDDING AND PHOTOS DON’T LIE.
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– ALPHA GLUTES 1 –
PL. BB SPLIT SQUAT
REAR FOOT ELEVATED SLIGHTLY + SHORT STRIDE LENGTH
4 SETS : 15-12-10-8 + DROP 15
1. QUADRUPLED CABLE HIP ABDUCTION
STRAP JUST ABOVE KNEE
2 SETS : 20-10 + REST PAUSE AMRAP
2. STANDING CABLE ADDUCTION
STRAP AROUND ANKLE
2 SETS : 20-20
SUPERSET WITH
DB FROG PUMP
2 SETS : 20-20
3. SEATED BAND ABDUCTION
HIP CIRCLE/BAND JUST ABOVE KNEES
2 SETS : FAILURE
4. KNEELING CABLE HIP THRUST
ONLY GO TO NEUTRAL SPINAL POSITION
3 SETS : 20-15-10 + REST PAUSE AMRAP
5. STANDING CABLE PULL THROUGH
WIDE STANCE
2 SETS : 15-15
6. BB GLUTE BRIDGE
USE A SMALL SHOULDER ELEVATION VIA PLYO STEP BOX
SHOULDER WIDTH STANCE + TOES SLIGHTLY OUT
4 SETS : 15-12-10-8 + DROP
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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. SUMO STANCE STRADDLE LIFT
USE DEFICIT AS YOUR MOBILITY ALLOWS
4 SETS : 15-12-10-8 + DROP 15
1. SEATED MACHINE ADDUCTION
2 SETS : 10-10
SUPERSET WITH
DB FROG PUMPS
2 SETS : 25-25
2. SIDE LYING HIP RAISE
FROM FLOOR POSITION OR INCLINE BENCH
2 SETS : FAILURE
3. SEATED MACHINE ABDUCTION
2 SETS : 25-25
4. BACK EXTENSION
IN SPINAL FLEXION
2 SETS : FAILURE
5. SHOULDERS + FEET ELEVATED HIP THRUST
BAND TENSION
3 SETS : 20-20-20 + REST PAUSE AMRAP
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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.