ALPHA GLUTES | SEPT 12 THRU 19
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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
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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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.