11
08
2019

ALPHA GLUTES : NOV 9 THRU 16

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 WIDE STANCE PIN SQUAT
PARALLEL OR LOWER PIN SETTING
1-2 WARM UP SETS
4 SETS : 8-7-6-5 + DROP 8

1. STANDING CABLE HIP ABDUCTION
2 SETS : 20-10 + DROP 10

2. BANDED HIP ABDUCTION FROM HIP THRUST POSITION
BAND JUST ABOVE KNEES
2 SETS : FAILURE

3. BANDED HIP THRUST
3 SETS : 25-25-25

4. BB GLUTE BRIDGE
3 SETS : 6-6-6 + DROP 6

5. BACK EXTENSION
IN SPINAL FLEXION
2 SETS : FAILURE

 

 

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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. DEADLIFT
HIP WIDTH STANCE
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + REST PAUSE 3

1.BENT KNEE REVERSE HYPER
SMITH MACHINE SETUP OR OFF BENCH
3 SETS : 10-10-10 + DROP 10

2. SMITH MACHINE FROG PUMPS
USE FLAT BENCH
2 SETS : 25-25

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

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

5. MACHINE ADDUCTION
3 SETS : 25-25-25

SUPERSET WITH

SIDE LYING HIP RAISE
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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