ALPHA GLUTES | SEPT 5 THRU SEPT 12
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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. 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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****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.