NEW!!! ALPHA GLUTES : MAR 14 THRU 21
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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 :
GENERAL PROGRESSIVE OVERLOAD
STRAIGHT 8’S
DROPSETS
REST PAUSES
GENERAL HYPERTROPHY PYRAMIDS
SUPERSETS
VERY HIGH REPS
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– ALPHA GLUTES 1 –
PL. DB BULGARIAN SPLIT SQUAT
REAR FOOT ELEVATED JUST BELOW KNEE HEIGHT
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8 + REST PAUSE 4
1. SEATED MACHINE ADDUCTION
3 SETS : 25-20-15 + DROP 10
SUPERSET WITH
2. SEATED MACHINE ABDUCTION
3 SETS : 25-20-15 + DROP 10
3A. DB FROG PUMPS
ADD BAND TENSION ACROSS HIPS IF POSSIBLE
2 SETS : 30-30
3B. SMITH MACHINE HIP THRUST
HIP WIDTH STANCE + TOES SLIGHTLY OUT
4 SETS : 12-12-10-10 + DROP 12
4. STANDING CABLE HIP EXTERNAL ROTATION
BAND/STRAP JUST BELOW KNEES
2 SETS : 15-15 + DROP 10
5. BACK EXTENSION
WIDE STANCE + IN SPINAL FLEXION
3 SETS : 25-20-15 (OR FAILURE IF YOU CAN’T MAKE THESE RANGES)
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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 RDL/DEADLIFT
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8 + REST PAUSE 4
1. STANDING CABLE ABDUCTION
STRAP/BAND AROUND ANKLES
3 SETS : 15-15-15 + DROP 10
1B. STANDING CABLE ADDUCTION
STRAP/BAND AROUND ANKLES
3 SETS : 15-15-15 + DROP 10
2. SEATED MACHINE ABDUCTION
2 SETS : 30-30
3. B STANCE HIP THRUST
SMITH MACHINE OR BB SETUP
SHOULDERS ELEVATED
3 SETS : 8-8-8 + REST PAUSE 4 + REST PAUSE 2-4
4. REVERSE HYPER
FEET TOGETHER
3 SETS : 25-20-15
5. KNEELING CABLE HIP THRUST
BAND/BELT ACROSS HIPS
KNEELING FACING AWAY FROM CABLE
2 SETS : 15-15 + DROP 10
6. QUADRUPLED PENDULUM HIP EXTENSION
UNDER REVERSE HYPER OR SMITH MACHINE
2 SETS : 15-15
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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.