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11
14
2020

ALPHA GLUTES | NOV 14 THRU 21

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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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PT/PREHAB/ACTIVATION : 

A. HIP INTERNAL/EXTERNAL ROTATION

PL. SMITH MACHINE DEFICIT SPLIT SQUAT
FRONT FOOT ELEVATED ON LOW PLYO BOX (6 TO 12 INCHES)
USE BUMPER PLATES IF YOU DON’T HAVE A DECENT LOW BOX
4 SETS : 15-12-10-8 + DROP TO FAILURE ON DB SPLIT SQUAT

1. SIDE LYING EXTENDED RANGE ABDUCTION
CAN BE DONE SEATED ON REVERSE HYPER ALSO
2 SETS : FAILURE 

SUPERSET WITH

BANDED ABDUCTION IN HIP EXTENSION
LIGHT GLUTE BAND
2 SETS : FAILURE

SUPERSET WITH

REVERSE FROG HYPER
2 SETS : FAILURE

2. UNILATERAL BENT KNEE REVERSE HYPER
3 SETS : 12-12-12

SUPERSET WITH

SIDE LYING HIP RAISE
3 SETS : FAILURE

3. SEATED MACHINE ADDUCTION
3 SETS : 25-25-25

SUPERSET WITH

KNEELING CABLE HIP THRUST
3 SETS : 15-15-15

4. BB HIP THRUST
1-2 WARM UP SETS
WITH GLUTE BAND RESISTED ABDUCTION
3 SETS : 8-8-8 + REST PAUSE 4

 

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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. DB RDL
TOES SLIGHTLY ELEVATED
HIP WIDTH STANCE
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + REST PAUSE 4 + DROP 8

1. STANDING CABLE ABDUCTION
BAND/STRAP AROUND ANKLE
3 SETS : 20-20-20

SUPERSET WITH

STANDING CABLE ADDCUTION
BAND/STRAP AROUND ANKLE
3 SETS : 20-20-20

2. SMITH MACHINE FROG PUMP
3 SETS : 50-35-25

SUPERSET WITH

SEATED MACHINE ABDUCTION
3 SETS : 20-20-20

3. UNILATERAL REVERSE HYPER
IN SPINAL FLEXION
100 REPS (SHOOT FOR 3 SETS)
3 SETS : 30-30-30

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

SUPERSET WITH

HEAVY BANDED HIP THRUST
3 SETS : FAILURE

 

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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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Hill City, SD 57745


605-381-3533

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