ALPHA GLUTES | JULY 25 THRU AUG 1
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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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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS
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PL. SUMO DEADLIFT
6 SETS : 8-8-5-5-3-10
SUPERSET LAST 4 SETS WITH
SEATED LEG EXTENSION
4 SETS : 30-25-20-15
1. UNILATERAL BENT KNEE REVERSE HYPER
ADD BAND TENSION
3 SETS : 15-15-15
SUPERSET WITH
FROG REVERSE HYPER
3 SETS : FAILURE
2. STANDING BAND HIP ABDUCTION
BAND JUST ABOVE KNEES & BENT LEG
3 SETS : 20-20-20
SUPERSET WITH
SEATED MACHINE ADDUCTION
3 SETS : 20-20-20
3. BB GLUTE BRIDGE
JUST OUTSIDE HIP WIDTH STANCE
4 SETS : 8-8-8-8
4. REVERSE HYPER
2 SETS : 20-20
5. STANDING CABLE PULL THROUGH
WIDE STANCE
2 SETS : 12-12
6. BANDED BB HIP THRUST
POSTERIOR PELVIC TILT
3 SETS : 12-12-12
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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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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS
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PL. SEATED BB GOOD MORNING
WIDE STANCE & TOES OUT
4 SETS : 12-12-12-12
1. FROG REVERSE HYPER
2 SETS : FAILURE
SUPERSET WITH
DB & BAND FROG PUMP
FROM FLOOR POSITION
2 SETS : 20-20
2. STANDING STRAIGHT LEG CABLE ABDUCTION
BAND/STRAP AROUND ANKLE
2 SETS : 20-20
SUPERSET WITH
STANDING STRAIGHT LEG CABLE ADDUCTION
BAND/STRAP AROUND ANKLE
2 SETS : 20-20
3. PENDULUM QUADRUPLED HIP EXTENSION
2 SETS : 12-12
4. SEATED MACHINE ADDUCTION
2 SETS : 30-25
SUPERSET WITH
SEATED MACHINE ABDUCTION
2 SETS : 30-25
5.45 DEGREE BACK EXTENSION
IN SPINAL FLEXION
2 SETS : FAILURE
6. BB HIP THRUST
HIP WIDTH STANCE
3 SETS : 8-8-8
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FOLLOW ME ON FACEBOOK, IG. AND YOUTUBE :
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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.