ALPHA GLUTES | DEC 19 THRU DEC 26
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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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FOLLOW ME ON THE SOCIALS :
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90 DAYS TO ALPHA | @90daystoalpha
PERSONAL FB : ADAM HUNSAKER
JOIN MY GYM AND GET COACHING TOOLS AT :
BLACKHILLSBARBELL.COM
DEDICATEANDDOMINATE.COM
90DAYSTOALPHA.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. WEIGHTED BACK EXTENSION
HIP WIDTH STANCE
TRY TO SQUAT LOAD THIS IF YOU CAN WITH
BB ON YOUR BACK. VERY HARD.
4 SETS : 12-10-8-8 + DROP 8 LAST SET BILATERALLY
TEMPO CUE : 3:0:1
1. UNILATERAL DB BENT KNEE REVERSE HYPER
DB IS HELD BEHIND THE KNEE
USE CHEST SUPPORTED BENCH POSITION OR
STANDING/LEANING FWD
3 SETS : 20-20-20
SUPERSET UNILATERALLY WITH
STANDING BAND ABDUCTION
BAND AROUND ANKLES
3 SETS : FAILURE (MATCH SIDES FOR REPS)
2. KNEELING CABLE PULL THROUGH
WIDE KNEELING STANCE
3 SETS : 12-12-12
SUPERSET WITH
SEATED MACHINE ABDUCTION
3 SETS : 25-20-15
3. B STANCE SMITH MACHINE HIP THRUST
3 SETS : 10-10-10
SUPERSET UNILATERALLY WITH
UNILATERAL REVERSE HYPER
3 SETS : 20-20-20
4. SIDE LYING HIP ADDUCTION LEG SCISSOR
3 SETS : FAILURE (MATCH SIDES FOR REPS)
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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. HANGING BB SPLIT SQUAT
BAR SUSPENDED UNDERNEATH YOU
REAR FOOT ELEVATED A FEW INCHES
4 SETS : 8-8-8-8 + DROPSET TO ZOMBIE LUNGE FAILURE
ZOMBIE LUNGE LEADS THE SAME LEG EVERY STEP
TEMPO CUE : 2:0:1
1. REVERSE HYPER
3 SETS : 20-20-20
SUPERSET WITH
BENT KNEE BANDED ABDUCTION
DONE FRONT BENT KNEE POSITION ON REVERSE HYPER
BAND JUST ABOVE KNEES
3 SETS : FAILURE
2. SINGLE LEG HIP THRUST WITH HIP SHIFT
3 SETS : 12-12-12
SUPERSET WITH
SEATED MACHINE ADDUCTION
3 SETS : 20-20-20
3. STANDING CABLE PULL THROUGH
SUMO STANCE
3 SETS : 12-12-12
4. UNILATERAL DB RDL
OFF HAND LOADING FROM LEAD LEG
3 SETS : 12-12-12
SUPERSET UNILATERALLY WITH
SEATED MACHINE ABDUCTION
DONE UNILATERALLY WITH BAND JUST ABOVE KNEES
3 SETS : 20-20-20
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FOLLOW ME ON FACEBOOK, IG. AND YOUTUBE :
FB : ALPHA ELITE PHYSIQUES
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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.