ALPHA GLUTES : MAR 7 THRU 14
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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 :
POWERLIFTING SETWORK
REST PAUSES
CLUSTER SETS
HIGH REPS
GENERAL HYPERTROPHY
DROPSETS
SUPERSETS
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– ALPHA GLUTES 1 –
PL. DB SPLIT SQUAT
SHORT STRIDE + SMALL REAR FOOT ELEVATION
1-2 WARM UP SETS
4 SETS : 10-10-10-10 + REST PAUSE 5
1. STANDING HIP ADDUCTION
4 WAY HIP MACHINE
3 SETS : 20-20-20
SUPERSET WITH
2. STANDING ABDUCTION
4 WAY HIP MACHINE
3 SETS : 20-20-20
3A. UNILATERAL HIP THRUST
DONE BODYWEIGHT/SMITH MACHINE/DB OR BB LOADED
2 SETS : 10-10
3B. SMITH MACHINE HIP THRUST
ATHLETIC STANCE
4 SETS : 10-10-10-10 + REST PAUSE 5
4. QUADRUPLED HIP ABDUCTION
LIGHT BAND JUST ABOVE KNEES
2 SETS : 15-15
5. UNILATERAL REVERSE HYPER
3 SETS : 10-10-10 + BILATERAL 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. CONVENTIONAL STANCE DEADLIFT
PERFORMED RDL STLYE
RAMP UP WARM UP SETS 2-3 SETS
4 SETS : 4-4-4-(4-3-2 CLUSTER SET)
*DROPSET WEIGHT IF NEEDED, BUT TRY NOT TO
1. SEATED MACHINE ADDUCTION
3 SETS : 20-20-20
SUPERSET WITH
STANDING BAND ABDUCTION
LIGHT BAND AROUND ANKLES
3 SETS : 20-20-20
2. SIDE LYING HIP RAISE
DONE FROM A SIDE PLANK POSITION
2 SETS : FAILURE
3. BB GLUTE BRIDGE
FROM FLOOR POSITION + SMALL SHOULDER ELEVATION
3 SETS : 10-10-10 + REST PAUSE 5
4. BACK EXTENSION
IN SPINAL FLEXION
3 SETS : FAILURE
5. DB FROG PUMP
SMALL SHOULDER ELEVATION
2 SETS : 30-30
6. BENT KNEE REVERSE HYPER
2 SETS : FAILURE ON BODYWEIGHT (MATCH SIDES FOR REPS)
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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.
Small layout issue on 2nd glutes workout. Ill take tue blame on that one ????♂️ Still ???? for the cheeks though????????