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10
17
2020

NEW | ALPHA GLUTES | OCT 17 THRU 24

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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. UNILATERAL DB RDL
OFFHAND LOADING IN OPPOSTITE HAND AS LEAD LEG
4 SETS : 8-8-8-8 + DROP 8

1. BANDED ABDUCTION IN HIP EXTENSION
BAND AROUND ANKLES OR JUST ABOVE KNEES
ON REVERSE HYPER IN FULL EXTENSION & ABDUCT STRAIGHT LEGGED
3 SETS : FAILURE

SUPERSET WITH

SEATED MACHINE ADDUCTION
3 SETS : 20-20-20

2. BB HIP THRUST
3 SETS : 15-12-10

SUPERSET WITH

SEATED MACHINE ABDUCTION
3 SETS : 20-20-20

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

4. SMITH MACHINE FROG PUMP
3 SETS : 30-25-20

5.45 DEGREE BACK EXTENSION
SUMO STANCE & DONE IN SPINAL FLEXION
DB LOADING IF NEEDED
3 SETS : 15-15-15

 

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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 BB FRONT RACK PIN SQUAT
WIDE SUMO STANCE WITH TOES WAY OUT
SET PINS AS LOW AS YOUR MOBILITY ALLOWS
1-2 WARM UP SETS
4 SETS : 10-8-6-4 + REST PAUSE 2 + DROP 10

1. BENT KNEE BANDED ABDUCTION + EXTENSION
BENT KNEE REVERSE HYPER WITH ABDUCTION
BAND JUST ABOVE KNEES
2 SETS : FAILURE

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

3. QUADRUPLED PENDULUM HIP EXTENSION
USE SMITH MACHINE OR REVERSE HYPER
3 SETS : 15-12-10

4. SHOULDERS ELEVATED DB FROG PUMP
ADD LOADING IF NEEDED (BB/DB)
3 SETS : 20-20-20

SUPERSET WITH

SEATED MACHINE ADDUCTION
3 SETS : FAILURE

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

SUPERSET WITH

SEATED MACHINE ABDUCTION
3 SETS : 20-20-20

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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.

LOCATION

23855 Hwy 385
Hill City, SD 57745


605-381-3533

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