ALPHA GLUTES : MAY 30 THRU JUNE 6
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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
@blackhillsbarbell
JOIN MY GYM AND GET COACHING TOOLS AT :
BLACKHILLSBARBELL.COM
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— TRAINING/INTENSITY TECHNIQUE(S) OF THE WEEK —
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.
PYRAMIDS/GEN. PROG OVERLOAD
POWER + HYPERTROPHY
STRAIGHT SETS
POWER BODYBUILDING SUPERSETS
VERY HIGH REP PYRAMIDS
SPECIAL TEMPO SIGNATURES
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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS
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PL. DB BULGARIAN SPLIT SQUAT
SINGLE DB LOADED
1-2 FEEDER SETS FOR WARM UP
4 SETS : 5-5-5-5
SUPERSET WORKING SETS WITH
SEATED UNILATERAL LEG EXTENSION
HIP WIDTH STANCE
4 SETS : 5-5-5-5
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
*COACH’S NOTE : I’D RECOMMEND DOING THESE RIGHT NEXT TO THE LEG EXTENSION MACHINE FOR QUICK EXCHANGES. YOU’LL DO 1 LEG FULLY, THEN SHORT REST, AND THE OTHER.
1. KNEELING CABLE HIP THRUST/PULL THROUGH
KNEELING SUMO STANCE
3 SETS : 12-12-12
SUPERSET WITH
2. SEATED MACHINE ABDUCTION
3 SETS : 25-20-15
3. BANDED FROG PUMPS
3 SETS : 25-20-15
SUPERSET WITH
SEATED MACHINE ADDUCTION
3 SETS : 25-20-15
4. SMITH MACHINE HIP THRUST
JUST OUTSIDE HIP WIDTH STANCE + ADD BAND TENSION
4 SETS : 12-12-12-12
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
5. UNILATERAL REVERSE HYPER
4 SETS : 25-25-20-20
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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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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS
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PL. SUMO STANCE “WESTSIDE” BB BOX SQUAT
SUB : SUMO STANCE STRADDLE LIFT
VERY WIDE SUMO STANCE
1-2 FEEDER SETS FOR WARM UP
4 SETS : 5-5-5-5
SUPERSET WITH
DB RDL
INSIDE HIP WIDTH STANCE
4 SETS : 5-5-5-5
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
1.SEATED MACHINE ADDUCTION
4 SETS : 25-20-15-10
SUPERSET WITH
SEATED MACHINE ABDUCTION
4 SETS : 25-20-15-10
2. SINGLE LEG SHOULDERS + FEET ELEVATED HIP THRUST
3 SETS : FAILURE (MATCH SIDES FOR REPS)
3. PENDULUM QUADRUPLED HIP EXTENSION
KNEELING POSITION ON ALL 4’S
3 SETS : 12-12-12
3. 45 DEGREE BACK EXTENSION
IN SPINAL FLEXION
3 SETS : 12-12-12
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
4. STANDING BAND ABDUCTION
2 SETS : 15-15
5.BB HIP THRUST
3 SETS : 5-5-5
HOLD EACH REP 5 SECONDS AT THE TOP | CONCENTRIC ISOMETRIC
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
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FOLLOW ME ON FACEBOOK, IG. AND YOUTUBE :
FB : ALPHA ELITE PHYSIQUES
PERSONAL FB : ADAM HUNSAKER
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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.