ALPHA GLUTES | NOV 21 THRU 28
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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 RDL OFF THE PINS
HIP WIDTH STANCE & OUTSIDE SHOULDER WIDTH GRIP
1-2 WARM UP SETS
4 SETS : 10-8-6- (4-2-1) CLUSTER SET
1. SEATED MACHINE ABDUCTION
4 SETS : 20-20-20-20
SUPERSET WITH
SEATED MACHINE ADDUCTION
4 SETS : 20-20-20-20
2. SMITH MACHINE FROG PUMP
3 SETS : 35-35-35
SUPERSET WITH
ABDUCTION IN HIP EXTENSION
LIGHT GLUTE BAND AROUND ANKLES
3 SETS : FAILURE
3. REVERSE HYPER
75 REPS DONE IN 2-3 SETS
4. B STANCE BB HIP THRUST
1-2 WARM UP SETS
3 SETS : 8-8-8 (16 TOTAL WITH BOTH SIDES)
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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 GOBLET BULGARIAN SPLIT SQUAT
1-2 WARM UP SETS
4 SETS : 10-8-6-4 + REST PAUSE 4 + DROP 10
1. STANDING CABLE HIP EXTERNAL ROTATION
BAND/STRAP JUST BELOW KNEE
3 SETS : 12-12-12
SUPERSET WITH
STANDING CABLE ADDCUTION
BAND/STRAP AROUND ANKLE
PULLEY SET AT KNEE HEIGHT
PULL TOWARDS YOUR MIDLINE
3 SETS : 20-20-20
2. 45 DEGREE BACK EXTENSION
IN SPINAL FLEXION
3 SETS : 15-15-15
SUPERSET WITH
SEATED MACHINE ABDUCTION
3 SETS : 20-20-20
3. QUADRUPLED PENDULUM HIP EXTENSION
3 SETS : 8-8-8
4. BB GLUTE BRIDGE
3 SETS : 12-12-12
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FOLLOW ME ON FACEBOOK, IG. AND YOUTUBE :
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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.