11
01
2019

ALPHA GLUTES : NOV 2 THRU 9

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. BB BULGARIAN SPLIT SQUAT
HIGH BAR
1-2 WARM UP SETS
4 SETS : 8-8-8-4 + DROP 8

1. SEATED MACHINE ABDUCTION
3 SETS : 30-25-20

2. SIDE LYING HIP RAISE
2 SETS : FAILURE

3. SMITH MACHINE HIP THRUST
4 SETS : 12-10-8-20

4. KNEELING CABLE HIP THRUST
DIP BELT HOOKED TO LOW PULLEY CABLE
2 SETS : 20-20

5. QUADRUPLED PENDULUM HIP EXTENSION
SMITH MACHINE OR UNDER REVERSE HYPER TABLE
2 SETS : 10-10

 

 

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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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– ALPHA GLUTES 2 –

PL. BB/DB RDL
HIP WIDTH STANCE + NEUTRAL SPINAL POSITION
1-2 WARM UP SETS
4 SETS : 8-8-8-4 + DROP 8

1.SEATED MACHINE ADDUCTION
LEGS KICKED STRAIGHT OUT
3 SETS : 30-25-20

2. DB + BAND FROG PUMPS
FROM FLOOR POSITION
2 SETS :20-20

3. SMITH MACHINE B STANCE HIP THRUST
2 SETS : 10-10 + DROP 10

4. REVERSE HYPER
BAND TENSION
3 SETS : 10-10-10

5. BACK EXTENSION
IN SPINAL FLEXION
OPTIONAL BAND TENSION
3 SETS : FAILURE

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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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