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09
11
2020

ALPHA GLUTES | SEPT 12 THRU 19

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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. STRADDLE LIFT
SUMO STANCE
THINK SQUAT AND DEADLIFT CUES SIMULTANEOUSLY
4 SETS : 12-12-12-12 + REST PAUSE 6

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

SUPERSET WITH

SEATED MACHINE ADDUCTION
3 SETS : 30-25-20-15

2A. SIDE LYING HIP RAISE
2 SETS : FAILURE (MATCH SIDES FOR REPS)

2B. SEATED MACHINE ABDUCTION
2 SETS : 30-25

3. 45 DEGREE BACK EXTENSION
3 SETS : 15-15-15

4A. BB GLUTE BRIDGE
2 SETS : 12-12

4B. BB HIP THRUST
2 SETS : 8-8

 

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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. BB SPLIT SQUAT
MEDIUM STRIDE LENGTH
4 SETS : 8-8-8-8
*BOTH SIDES ARE 8 REPS/16 TOTAL PER SET

1.BAND TENSION FROG PUMP
3 SETS : 30-25-20

2. UNILATERAL REVERSE HYPER
3 SETS : 30-25-20

3. SEATED MACHINE ABDUCTION
WIDE STANCE WITH TOES OUT
4 SETS : 20-20-20-20

SUPERSET WITH

SEATED MACHINE ADDUCTION
4 SETS : 20-20-20-20

4. BB HIP THRUST
4 SETS : 12-12-12-12

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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 an equipment driven exclusive barbell club outfitted for serious training culture. Featuring top equipment selections and trainer designed to maximize the training experience, and ultimately results are at the forefront of our efforts. We are here to serve members not just with access, but with success at the top of the list. Alpha Elite Physiques heads out the training, nutrition, and programming division. Our supplement division is headlined by Black Hills Supplement Sciences. We are an inclusive option to absolutely take yourself to the next level – whatever that looks like for you.

 

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2821 Plant St.
Rapid City, SD 57702

605-999-2891
605-206-0208

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