10
12
2018

AEP ALPHA GLUTES – FULL BODY BASIC SPLIT/GLUTE DOMINANT

By Adam 0

WEEKLY TRAINING SPLIT
GLUTE DOMINANT
INTERMEDIATE ABILITY LEVEL

 

 

WORKOUT 1

barbell hip thrust pyramid 1 x 10, 1 x 8, 1 x 6, 1 x 15
goblet squat 3 x 12
heavy kettlebell deadlift 2 x 15
45 degree hyper 2 x 20
band seated hip abduction 2 x 20
incline press 2 x 10
lat pulldown 2 x 10

WORKOUT 2

band hip thrust 3 x 10
walking lunge 2 x 50 (total steps, so 25 per leg)
reverse hyper 3 x 10
lateral band walk 2 x 20
push up 2 x AMRAP
Hammer Strength row 2 x 10

WORKOUT 3 

barbell hip thrust 3 x 6
Bulgarian split squat 2 x 10
45 degree hyper 2 x 30
pendulum quadruped hip extension 2 x 10
band side lying clam 2 x 20
dumbbell shoulder press 2 x 10
one arm row 2 x 10

WORKOUT 4

double band hip thrust 3 x 20 (band around knees and band over the hips)
Cybex leg press 3 x 10
american deadlift 2 x 8
band standing hip abduction 2 x 20
dumbbell bench press 2 x 10
inverted row 2 x 10

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