10
04
2019

ALPHA GLUTES : OCT 12 THRU 19

By Adam 2

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 AEP ALPHA GLUTES  

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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 STORY. ACTUAL WORKOUTS OR YOUR BOOTY PROGRESS.

#alphaglutes
@alpha_elite_physiques

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DYNAMIC WARM UP FOR OPTIMAL GLUTE TRAINING :

 

This lasts around 5 minutes. I have clients perform something like the following:

Rectus femoris stretch 1 x :30 sec

Walking knee hugs 1 x 20

Walking lunges 1 x 20

Monster walks 1 x 20

Single leg glute bridges 1 x 20

 

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– WORKOUT 1 –

PL. LOW BAR BB PIN SQUAT
WIDE STANCE + PARALLEL DEPTH OR JUST BELOW
OPTIONAL VARIABLES : BAND DELOAD/POSI-LOAD, CHAINS
1-2 WARM UP SETS
4 SETS : 10-7-5-3 + REST PAUSE 3

1A. SEATED MACHINE ADDCUTION
3 SETS : 30-20-10

1B. QUADRUPLED BANDED HIP ABDUCTION
LIGHT BAND JUST ABOVE KNEES
MAY HAVE TO START WITH BODYWEIGHT ONLY
3 SETS : 30-20-10

2. QUADRUPLED PENDULUM HIP EXTENSION
USE SMITH MACHINE
2 SETS : 20-10

3. B STANCE BB HIP THRUST
SMITH MACHINE
3 SETS : 8-8-8 + DROP 8

4. UNILATERAL REVERSE HYPER
BAND AND/OR FREE WEIGHT
2 SETS : 20-10

 

 

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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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– WORKOUT 2 –

PL. SNATCH GRIP BB RDL
CONVENTIONAL STANCE
OFF THE PINS MID SHIN HEIGHT
1-2 WARM UP SETS
4 SETS : 10-7-5-3 + REST PAUSE 3

1A. MACHINE ABDUCTION
2 SETS : 30-30

1B. SIDE LYING HIP RAISE
BRIDGE ACROSS 2 BENCHES OR OFF FLOOR POSITION
2 SETS : FAILURE

SUPERSET WITH

DB FROG PUMPS
SHOULDERS ELEVATED
2 SETS : 30-30

2. UNILATERAL BACK EXTENSION
IN SPINAL FLEXION
DO AS MANY REPS AS YOU CAN AND MATCH THE OTHER SIDE
2 SETS : FAILURE

3. SMITH MACHINE HIP THRUST
LIGHT BAND JUST ABOVE KNEES
3 SETS : 30-20-10

4. BANDED GLUTE BRIDGE
BAND ACROSS TOP OF QUAD LIKE HIP THRUST
DRIVE IN THE HEELS
3 SETS : 20-20-20

 

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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.

**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.

Comment
2
Adam

WORKOUT 1 TYPO :

GLUTE KICKBACK USING MACHINE OR CABLE TENSION AND NOT BAND/DB RESISTANCE, THOUGH YOU COULD BAND UP A KICKBCK MACHINE….WHICH I WILL NOW TRY MYSELF!

COACH 🍑

Adam

Frog pumps are “SMITH MACHINE ” frog pumps!!!

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