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09
04
2020

ALPHA GLUTES | SEPT 5 THRU SEPT 12

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Alpha GlutesRESTORATION, 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. A. HANGING BB SPLIT SQUAT
LONG STRIDE
4 SETS : 12-10-8-6 + REST PAUSE 3
*DON’T LEAVE SPLIT STANCE DURING REST PAUSE

1.REVERSE HYPER
3 SETS : 20-20-20

SUPERSET WITH

DB FROG PUMP
3 SETS : 30-30-30

2. STANDING BAND ABDUCTION
LIGHT BAND JUST ABOVE KNEE
2 SETS : 15-15

SUPERSET WITH

STANDING CABLE ADDUCTION
2 SETS : 15-15

3. SEATED MACHINE ABDUCTION
2 SETS : 30-30

SUPERSET WITH

SEATED MACHINE ADDUCTION
2 SETS : 30-30

4. QUADRUPLED PENDULUM HIP EXTENSION
3 SETS : 12-12-12

SUPERSET WITH

BB HIP THRUST
3 SETS : 5-5-5

 

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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. ROMANIAN DEADLIFT
HIP WIDTH STANCE
LOADING : TRAP BAR, BB, DB
1-2 WARM UP SETS
4 SETS : 5-5-5-5 + REST PAUSE 3 + REST PAUSE 2 

1.FROG REVERSE HYPER
3 SETS : 15-15-15

SUPERSET WITH

SHOULDERS AND FEET ELEVATED SINGLE LEG HIP THRUST
3 SETS : 12-12-12

2. STANDING CABLE HIP EXTERNAL ROTATION/
SEATED MACHINE ABDUCTION
2 SETS : 15-15
2 SETS : 30-30

SUPERSET WITH

SEATED MACHINE ADDUCTION
4 SETS : 15-15-30-30

3. BACK EXTENSION
WIDE STANCE WITH TOES OUT
3 SETS : 20-20-20

4. SINGLE LEG HIP THRUST
4 SETS : 12-10-8-6
*ADD BB LOADING IF APPLICABLE TO YOU

 

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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.

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Black Hills Barbell

Black Hills Barbell is a top tier gym located in the Heart of the Black Hills aimed at bringing you the best possible training experience with 24/7 access and smartphone coaching tools to accompany your club membership. Our equipment has been hand selected by a top coach and highlights our club being well equipped for many training styles. Don’t just exercise, execute.

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23855 Hwy 385
Hill City, SD 57745


605-381-3533

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