10
25
2019

ALPHA GLUTES : OCT 26 THRU NOV 2

By Adam 0

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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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– ALPHA GLUTES 1 –

PL. WIDE STANCE BB PIN/BOX SQUAT
SET PINS TO PARALLEL OR JUST BELOW
1-2 WARM UP SETS
CLUSTER SET IS 3 SETS OF 2 WITH VERY SHORT REST PERIODS
5 SETS : 10-8-6-4-2/2/2 CLUSTER SET

1. HIP CIRCLE/BANDED ABDUCTIONS
REPS : 10-20+ IN EACH POSITION
1 SET : STANDING BAND ABDUCTION WITH LIGHT BAND AROUND ANKLES
1 SET : FLOOR POSITION OF HIP THRUST WITH HIP CIRCLE
1 SET : TOP POSITION OF HIP THRUST WITH HIP CIRCLE

2. STANDING CABLE HIP EXTERNAL ROTATION
2 SETS : 15-10 + DROP 10

3. BB HIP THRUST
OFF FLOOR POSITION + LIGHT BAND JUST ABOVE KNEES
3 SETS : 15-15-15

4. REVERSE HYPER
BAND AND/OR FREE WEIGHT
2 SETS : 10-10 + DROP 10

5. BACK EXTENSION IN SPINAL FLEXION
2 SETS : 20-30

 

 

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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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– ALPHA GLUTES 2 –

PL. BB GOOD MORNING
ATHLETIC STANCE
4 SETS : 15-12-10-8 + DROP 8 

1.SEATED MACHINE ADDUCTION
3 SETS : 15-15-15

2. BANDED FROG PUMPS
FROM FLOOR POSITION
2 SETS : 20-30 + DROP 10

3. BANDED SHOULDER + FEET ELEVATED HIP THRUST
BAND TENSION + UNILATERALLY (SINGLE LEG)
2 SETS : 15-10 + DROP 10

4. QUADRUPLED PENDULUM HIP EXTENSION
SMITH MACHINE OR UNDER REVERSE HYPER TABLE
3 SETS : 15-10-10 + DROP 10 WITH BENT KNEE REVERSE HYPER

5. KNEELING CABLE HIP THRUST
USE ROPE ATTACHMENT + PADDED MAT
USE WIDE STANCE ON KNEES
3 SETS : 15-15-15

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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.

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