ALPHA GLUTES | AUG 8 THRU 15
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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. UNILATERAL DB RDL
HOLD DB IN OPPOSING HAND AS LEAD LEG
1-2 WARM UP SETS
4 SETS : 12-10-8-6 + REST PAUSE 4
*REST PAUSE IS HELD IN THE TOP POSITION
1. UNILATERAL BACK EXTENSION
2 SETS : FAILURE (MATCH EACH SIDE FOR REPS
2. SINGLE LEG SHOULDERS & FEET ELEVATED HIP THRUST
2 SETS : 15-15
3. DB FROG PUMP
FEET ELEVATED ON A CPL BUMPER PLATES (8 INCHES)
2 SETS : 35-35
4. B STANCE BB HIP THRUST
HIP WIDTH B STANCE (STAGGERED)
4 SETS : 15-12-10 8 ( 8 REP SET IS DONE BILATERALLY)
5. SEATED MACHINE ADDUCTION
4 SETS : 20-20-15-15
SUPERSET WITH
SEATED MACHINE ABDUCTION
4 SETS : 20-20-15-15
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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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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS
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PL. BB FRONT SQUAT
ATHLETIC STANCE & TOES POINTED OUT
HEELS ELEVATED
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8
1.STANDING HIP EXTERNAL ROTATION
BAND/STRAP JUST BELOW KNEE
3 SETS : 15-12-10
SUPERSET WITH
STANDING CABLE ADDUCTION
BAND/STRAP AROUND ANKLE
3 SETS : 15-12-10
2. REVERSE HYPER
FEET TOGETHER AND LEGS STRAIGHT
3 SETS : 20-20-20
3. SINGLE LEG FEET ELEVATED HIP THRUST
SHOULDERS ON FLOOR AND FOOT ON PLYO BOX (12-16 INCHES)
2 SETS : FAILURE ( MATCH SIDES FOR REPS)
4. KNEELING CABLE HIP THRUST
STRAP AROUND HIPS/WAIST
3 SETS : 20-15-12
5. BENT KNEE REVERSE HYPER
2 SETS : 12-12
SUPERSET WITH
SEATED BAND ABDUTION
USE HIP CIRCLE OR BOOTY BAND
2 SETS : FAILURE
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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.