11
15
2019

ALPHA GLUTES : NOV 16 THRU 23

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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INTENSITY VARIABLES :

HYPERTROPHY PYRAMIDS
HIGH REPS
DROPSETS
REST PAUSE SETS



– ALPHA GLUTES 1 –

PL. DB SPLIT SQUAT
MODERATE TO LONG STRIDE LENGTH
1-2 WARM UP SETS
4 SETS : 12-10-8-8 + DROP 8

1. SEATED MACHINE ADDUCTION
4 SETS : 25-25-15-15

2. SIDE LYING EXTENDED RANGE ABDUCTION
SIDE LYING ON FLAT BENCH
2 SETS : 20-20

3. BANDED FROG PUMP
FROM FLOOR POSITION
3 SETS : 25-25-15 + REST PAUSE 15

4. BB HIP THRUST
3 SETS : 10-8-6-6 +DROP 10

5. STANDING CABLE PULL THROUGH
WIDE STANCE WITH TOES OUT
2 SETS : 12-10-8-8 + DROP 8

 

 

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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. SQUAT MACHINE GOOD MORNING
WIDE STANCE + TOES OUT
1-2 WARM UP SETS
4 SETS : 12-10-8-8 + DROP 8

1. QUADRUPLED BANDED HIP ABDUCTION
LIGHT BAND JUST ABOVE KNEES
ON HANDS AND KNEES  (QUADRUPLED POSITION)
3 SETS : 25-25-15 + REST PAUSE 15

2. REVERSE HYPER
2 SETS : 10-10

3. KNEELING CABLE HIP THRUST
KNEELING ON PAD WITH OUTSIDE HIP WIDTH STANCE
2 SETS : 10-10 + DROP 10

4. BACK EXTENSION
IN SPINAL FLEXION
3 SETS : FAILURE

5. SINGLE LEG SHOULDERS + FEET ELEVATED HIP THRUST
2 SETS : 10-10

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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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