NEW | ALPHA GLUTES | NOV 7 THRU 14
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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. 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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PT/PREHAB/ACTIVATION :
A. HIP INTERNAL/EXTERNAL ROTATION
PL. BB DEADLIFT
1-2 WARM UP SETS
USE YOUR PREFERRED POWER STANCE
4 SETS : 7-5-3-3 + DROP 5 + DROP 7
1. SINGLE LEG REVERSE HYPER + SLIGHT ABDUCTION
DONE ON FLAT BENCH OR REVERSE HYPER
IN FULL EXTENSION WHILE ABDUCTING
2 SETS : FAILURE
SUPERSET WITH
FROG REVERSE HYPER
2 SETS : FAILURE
SUPERSET WITH
ABDUTION IN HIP EXTENSION
2 SETS : FAILURE
2. QUADRUPLED PENDULUM HIP EXTENSION
USE SMITH MACHINE OR REVERSE HYPER
3 SETS : 12-12-12
SUPERSET WITH
SEATED MACHINE ADDUCTION
3 SETS : 30-25-20
3. 45 DEGREE BACK EXTENSION
3 SETS : 15-15-15
4. REVERSE HYPER
QUADS FLEXED & LEGS TOGETHER
2 WARM UP SETS : AROUND 25 REPS
1 SET : 100 REPS (USE DROPS AND REST PAUSES)
5. BB HIP THRUST
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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PT/PREHAB/ACTIVATION :
A. HIP INTERNAL/EXTERNAL ROTATION
PL. UNILATERAL FRONT RACK DB BULGARIAN SPLIT SQUAT
1-2 WARM UP SETS
DB LOADED ON LEAD LEG SIDE IN FRONT RACK
4 SETS : 7-7-5-5 + DROP 5 + DROP 7
1. STANDING CABLE HIP EXTERNAL ROTATION/ABDUCTION
BAND/STRAP JUST BELOW KNEE
3 SETS : 12-12-12
SUPERSET WITH
STANDING CABLE ADDCUTION
BAND/STRAP AROUND ANKLE
3 SETS : 20-20-20
2. UNILATERAL HIP THRUST
3 SETS : 12-12-12
SUPERSET WITH
SIDE LYING HIP RAISE
3 SETS : FAILURE ( MATCH SIDES FOR REPS)
3. UNILATERAL REVERSE HYPER
IN SPINAL FLEXION
3 SETS : 25-25-25
4. DB FROG PUMP
3 SETS : 35-35-35
5. SEATED MACHINE ADDUCTION
2 SETS : 25-25
SUPERSET WITH
SEATED MACHINE ADDUCTION
2 SETS : 25-25
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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.