ALPHA GLUTES : APRIL 18 THRU 25
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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. BB BULGARIAN SPLIT SQUAT
MEDIUM LENGTH STRIDE + 2X4 UNDER TOE SIDE
(FLOATING HEEL)
4 SETS : 8-8-8-8 + DROP 8
1. BACK EXTENSION
IN SPINAL FLEXION + WIDE STANCE
3 SETS : 20-20-20
2. SEATED MACHINE ADDUCTION
3 SETS : 30-30-30
3. SEATED MACHINE ABDUCTION
3 SETS : 30-30-30
4. BB GLUTE BRIDGE
JUST OUTSIDE SHOULDER WIDTH STANCE
3 SETS : 8-8-8
5. UNILATERAL REVERSE HYPER
3 SETS : 20-20-20
6. BENT KNEE REVERSE HYPER
2 SETS : 15-15
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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. DB RDL
INSIDE HIP WIDTH STANCE + TOES ELEVATED
4 SETS : 8-8-8-8 + DROP 8
1. STANDING CABLE PULL THROUGH
WIDE STANCE
3 SETS : 20-15-10
2. BB HIP THRUST
3 SETS : 20-15-10
3A. STANDING UNILATERAL CABLE ADDCUTION
BAND/STRAP AROUND ANKLE
2 SETS : 20-20
3B. SEATED MACHINE ADDUCTION
2 SETS : 20-20
4A. STANDING CABLE ABDUCTION
BAND/STRAP AROUND ANKLE
2 SETS : 20-20
4B. SEATED BAND ABDUCTION
HIP CIRCLE JUST ABOVE KNEES
2 SETS : FAILURE
5.DB FROG PUMP
2 SETS : 20-20
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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.