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02
07
2020

ALPHA GLUTES : FEB 8 THRU 15

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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
ASCENDING SETS
REST PAUSE
SUPERSETS


GLUTE TIP OF THE WEEK :

ALL THE ABDUCTIONS AND ADDUCTIONS ARE INTEGRAL PARTS OF THE GLUTE/HIP TRAINING, BUT YOU GOTTA BE PUSHING THE LIMITS ON THE THRUSTING MOVEMENTS AND BUILDING STRENGTH. THE LAW OF ACCOMODATION SETS IN AND LEAVES MANY AT A PLATEAU FOREVER. EXERCISING IS MERELY A HABIT, WHILE TRAINING HAS A PURPOSE DRIVEN INTENT BEHIND IT. THEY ARE NOT THE SAME.

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– ALPHA GLUTES 1 –

PL. SUMO STANCE LEG PRESS
FEET WIDE AND TOES OUT
3 SETS : 10-8-6-20

1. STANDING BAND HIP ABDUCTION
LIGHT BAND AROUND ANKLES
2 SETS :  FAILURE

2. STANDING CABLE ADDUCTION
STRAP AROUND ANKLE
2 SETS : 30-20

SUPERSET WITH

BAND TENSION FROG PUMP
BAND ACROSS HIPS FOR THRUST TENSION
2 SETS : 30-20

3. QUADRUPLED BAND ABDUCTION
LIGHT BAND JUST ABOVE KNEES
2 SETS : FAILURE

4. BACK EXTENSION
IN SPINAL FLEXION
3 SETS : FAILURE

5. SINGLE LEG REVERSE HYPEREXTENSION
2 SETS : 30-20

6. SMITH MACHINE HIP THRUST
4 SETS : 10-8-6-20
(SET OF 20 USE 10 REP SET WEIGHT AND TAKE AS MANY REST PAUSES AS NEEDED)

 

 

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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
JUST OUTSIDE HIP WIDTH STANCE
1-2 WARM UP SETS
4 SETS : 1
0-8-6-20
(SET OF 20 USE 10 REP SET WEIGHT AND TAKE AS MANY REST PAUSES AS NEEDED)

1. SEATED MACHINE ADDUCTION
2 SETS : 30-20

SUPERSET WITH

DB FROG PUMPS
2 SETS : 30-20

2. STANDING CABLE ABDUCTION
STRAP AROUND ANKLE
2 SETS : 25-25

3. QUADRUPLED CABLE ABDUCTION
2 SETS : 15-15

4. STANDING CABLE PULL THROUGH
WIDE STANCE
2 SETS : 15-15

5. BB GLUTE BRIDGE
USE SMALL SHOULDER ELEVATION
STEP BOX WITH MAT ON IT
3 SETS : 10-20-30

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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.

Comment
1
Adam

CRAZY GLUTE PUMPS BOTH DAYS FOR ME THIS WEEK .

COACH ????

Leave a reply to Adam Cancel reply

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