ALPHA GLUTES | AUG 22 THRU 29
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RESTORATION, ACTIVATION, AND DEVELOPMENT
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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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ACTIVATION :
A. FROG REVERSE HYPER
PL. STRADDLE LIFT
SUMO STANCE
4 SETS : 12-12-12-20
*ON 20 REP SET USE THE SAME WEIGHT AS LAST 12 REP SET
WITH REST PAUSES UNTIL YOU HIT 20
1. SEATED MACHINE ADDUCTION
4 SETS : 25-25-25-25
SUPERSET WITH
SEATED MACHINE ABDUCTION
4 SETS : 25-25-25-25
2. SMITH MACHINE FROG PUMP THRUST
USE FLAT BENCH & HIP THRUST LOADING
3 SETS : 30-20-10 + REST PAUSE 10
3. UNILATERAL REVERSE HYPER
2 SETS : 25-25
4. BB HIP THRUST
4 SETS : 8-8-8-20
5. SUMO STANCE CABLE PULL THROUGH
2 SETS : 12-12
SUPERSET LAST 2 SETS WITH
STANDING BANDED BENT KNEE ABDUCTION
2 SETS : FAILURE
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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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ACTIVATION :
A. FROG REVERSE HYPER
PL. BULGARIAN SPLIT SQUAT
SHORTER STRIDE LENGTH WITH RFE
LOADING : BB, DB. MULTI FLEX
4 SETS : 8-8-8-8 + REST PAUSE 4-6 + REST PAUSE 2-4
(MYO REPS @ 2 CYCLES. SEE ABOVE )
1.SIDE LYING EXTENDED RANGE ABDUCTION
2 SETS : FAILURE
SUPERSET WITH
STANDING CABLE ADDUCTION
BAND/STRAP AROUND ANKLE
3 SETS : 12-12-12
2. QUADRUPLED PENDULUM HIP EXTENSION
USE REVERSE HYPER OR SMITH MACHINE
2 SETS : 12-12
3. REVERSE HYPER
3 SETS : 25-25-25
4. KNEELING CABLE HIP THRUST
STRAP AROUND HIPS/WAIST
4 SETS : 12-12-12-20
5. WIDE STANCE BACK EXTENSION
SUMO STANCE IN SPINAL FLEXION
2 SETS : 20-20
SUPERSET WITH
SEATED MACHINE ABDUCTION
2 SETS : 25-25
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FOLLOW ME ON FACEBOOK, IG. AND YOUTUBE :
FB : ALPHA ELITE PHYSIQUES
PERSONAL FB : ADAM HUNSAKER
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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.