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10
10
2020

ALPHA GLUTES | OCT 10 THRU 17

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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. SHOW ME YOUR 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. BB DEADLIFT (RDL HIP EXTENSION DOMINANT)
2 WARM UP SETS (1 CONVENTIONAL & 1 SUMO STANCE)
WORKING SETS ARE DONE CONVENTIONALLY
HIP WIDTH STANCE
4 SETS : 4-4-4-4 + DROP 4 + DROP 4

1. SMITH MACHINE FROG PUMP
USE FLAT BENCH AND LOAD SMITH LIKE YOU
WOULD A DB FROG PUMP
3 SETS : 20-20-20

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

SUPERSET WITH

SEATED MACHINE ABDUCTION
3 SETS : 20-20-20

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

4. SMITH MACHINE HIP THRUST
3 SETS : 20-15-10

SUPERSET WITH

SEATED MACHINE ADDUCTION
3 SETS : 20-20-20

5.BENT KNEE HANGING ABDUCTION & EXTENSION
THE GLUTEATOR
LEGS HANGING AND UP AND OUT MOTION OF A
BENT KNEE REVERSE HYPER & ABCUTION TOGTHER
3 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. SUMO STANCE SMITH MACHINE SQUAT
WIDE SUMO STANCE WITH TOES WAY OUT
1-2 WARM UP SETS
4 SETS : 12-10-8-6 + DROP 6

1.45 DEGREE BACK EXTENSION
WIDE STANCE IN SPINAL FLEXION
ADD BAND TENSION
3 SETS : 12-12-12 + DROP TO FAILURE

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

3. BAND RESISTED UNILATERAL BENT KNEE REVERSE HYPER
USE REVERSE HYPER TABLE
2 SETS : 15-15

4. SHOULDERS ELEVATED SINGLE LEG HIP THRUST
ADD LOADING IF NEEDED (BB/DB)
3 SETS : 10-10-10

SUPERSET WITH

BANDED BENT KNEE HANGING ABDUCTION
DONE FROM REVERSE HYPER TABLE IN BOTTOM POSITION
JUST ABDUCT FROM THERE
3 SETS : FAILURE

4. STANDING CABLE HIP EXTERNAL ROTATION
BAND/STRAP JUST BELOW KNEE
3 SETS : 20-15-12

SUPERSET WITH

STANDING CABLE  ADDUCTION
BAND STRAP AROUND ANKLE
3 SETS : 20-15-12

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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 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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