ALPHA GLUTES : APRIL 4 THRU 11
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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 SETS
HYPERTROPHY PYRAMIDS
DROPSETS
VERY HIGH REP PYRAMIDS
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– ALPHA GLUTES 1 –
PL. BULGARIAN SPLIT SQUAT
LOADING : BB/DB/KB
1-2 WARM UP SETS @ 8 REPS
4 SETS : 8-8-8-8 + DROP 15
1. SEATED MACHINE ADDUCTION
2 SETS : 25-25 + DROP 15
2. SEATED MACHINE ABDUCTION
3 SETS : 25-25-25 + DROP 15
3. STANDING BAND ABDUCTION
LIGHT BAND AROUND ANKLES
2 SETS : 15-15
4. 45 DEGREE BACK EXTENSION
WIDE STANCE + TOES OUT + SPINAL FLEXION
3 SETS : 25-20-15
5. BENT KNEE REVERSE HYPER
3 SETS : 10-10-10
6. BB HIP THRUST
ADD MEDIUM BAND TENSION
4 SETS : 10-10-10-10 + DROPSET TO BANDS ONLY FAILURE
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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 DEADLIFT
1-2 WARM UP SETS @ 8 REPS
4 SETS : 8-8-8-8 + DROP 15
1. SEATED MACHINE ADDUCTION
KICK LEGS STRAIGHT OUT AND LAY BACK
2 SETS : 30-25-20-15
2. SIDE LYING HIP RAISE
2 SETS : FAILURE
3. SEATED MACHINE ABDUCTION
BODYWEIGHT OR BANDED
2 SETS : 25-25
4. UNILATERAL REVERSE HYPER
IN SPINAL FLEXION
2 SETS : 20-20
5. THRUST MEDLEY
A. B STANCE SMITH MACHINE HIP THRUST
2 SETS : 10-10
B. DB FROG PUMP
2 SETS : 30-25
C. SMITH MACHINE HIP THRUST
2 SETS : 20-15
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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.