ALPHA GLUTES : APRIL 11 THRU 18
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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 :
STRAIGHT SETS
HIGH REP PYRAMIDS
DROPSETS
MEDLEY WORK
PROGRESSIVE OVERLOAD
GEN. PYRAMIDS
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– ALPHA GLUTES 1 –
PL. DB ZOMBIE LUNGE
SAME LEG LEADS STRIDE EVERY REP – DON’T ALTERNATE
3 SETS : 12-12-12 (24 TOTAL REPS PER SET WITH EACH LEG)
1. SEATED MACHINE ADDUCTION
3 SETS : 30-20-10 + DROP 10
2. STANDING CABLE HIP EXTERNAL ROTATION
2 SETS : 15-15
3. SIDE LYING EXTENDED RANGE ABDUCTION
2 SETS : FAILURE (MATCH EACH SIDE FOR REPS)
4. REVERSE HYPER
3 SETS : 20-20-20
5. QUADRUPLED PENDULUM HIP EXTENSION
USE REVERSE HYPER OR SMITH MACHINE
3 SETS : 10-10-10
6. BB HIP THRUST
4 SETS : 12-10-8-6 + DROP 12
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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. STRADDLE LIFT
SUMO STANCE
4 SETS : 12-12-12-6 + DROP 12
1. SEATED MACHINE ADDUCTION
3 SETS : 20-20-20
2. SEATED MACHINE ABDUCTION
2 SETS : 20-20
3. STANDING BAND ABDUCTION
USE VERY LIGHT BAND AROUND ANKLES
2 SETS : FAILURE (MATCH EACH SIDE FOR REPS)
4. 45 DEGREE BACK EXTENSION
SUMO STANCE + IN SPINAL FLEXION
2 SETS : 15-15
5. THRUST MEDLEY
A. SHOULDERS ELEVATED FROG PUMP
DB OR BANDED
2 SETS : 20-20
B. SINGLE LEG HIP THRUST
BODYWEIGHT ONLY
2 SETS : FAILURE (MATCH EACH LEG FOR REPS)
C. HEAVY BANDED BB HIP THRUST
3 SETS : 15-15-15
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FOLLOW ME ON FACEBOOK, IG. AND YOUTUBE :
FB : ALPHA ELITE PHYSIQUES
PERSONAL FB : ADAM HUNSAKER
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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.