ALPHA GLUTES | JUNE 6 THRU 13
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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
STRENGTH + POWER + HYPERTROPHY
DESCENDING + ASCENDING SUPERSETS
SUPERSETS
DROPSETS
HIGH REPS
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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS
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PL.SUMO STANCE STRADDLE LIFT
4 SETS : 15-12-10-8 + DROP 8
1. UNILATERAL REVERSE HYPER
3 SETS : 20-20-20
SUPERSET LAST 2 SETS WITH
SIDE LYING HIP RAISE
2 SETS : FAILURE (MATCH EACH SIDE FOR REPS)
*YOU’LL DO ALL ONE SIDE ON THE SUPERSET AND THEN THE OTHER
2. SEATED MACHINE ADDUCTION
LAYING BACK
4 SETS : 20-20-20
SUPERSET LAST 3 SETS WITH
SEATED MACHINE ABDUCTION
LAYING BACK
3 SETS : 20-20-20
3. WIDE STANCE KNEELING CABLE PULL THROUGH
3 SETS : 15-12-10
4. UNILATERAL DB HIP THRUST
2 SETS : 10-10
5.BB HIP THRUST
JUST INSIDE HIP WIDTH STANCE
2 SETS : 8-8 + DROP 8
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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.HANGING BB SPLIT SQUAT
BB SUSPENDED UNDERNEATH YOUR HIPS
4 SETS : 15-12-10-8
1. SEATED MACHINE ADDUCTION
SEATED UPRIGHT
4 SETS : 20-20-20-20
SUPERSET WITH
SEATED MACHINE ABDUCTION
SEATED UPRIGHT
4 SETS : 20-20-20-20
2. BENT KNEE REVERSE HYPER
2 SETS : FAILURE
3. STANDING CABLE PULL THROUGH
SUMO STANCE
3 SETS : 15-12-10
3. SHOULDERS + FEET ELEVATED HIP THRUST
HIP WIDTH STANCE + DONE BILATERALLY
LOADING : BANDS
3 SETS : 15-12-10
4. SIDE LYING EXTENDED RANGE ABDUCTION
2 SETS : FAILURE (MATCH SIDES FOR REPS)
5.KNEELING CABLE HIP THRUST
HIP WIDTH STANCE
3 SETS : 15-15-15
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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.