12
27
2019

ALPHA GLUTES : DEC 28 THRU JAN 4

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  IG 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 :

STRENGTH SETS
REVERSE HYPERTROPHY PYRAMIDS
DROPSETS
HIGH REPS
WAVE SETS : CLUSTER SET DONE WITH DESCENDING REPS USING REPS AS INDICATED


GLUTE TIPS OF THE WEEK :

TAKE PROGRESS PHOTOS SO YOU CAN BE REALISITC WITH WHAT’S HAPPENING TO YOUR GLUTE DEVELOPMENT. THIS PROGRAM BUILDS BOOTY, BUT YOU MAY WANT TO LOOK INTO YOUR NUTRTION AND MAKE CERTAIN IT’S PROPER FOR THE TYPES OF GOALS YOU’RE AFTER.

ALSO, CONSIDER ADDING 1-2 SOLID LEG DAYS/WEEK FOR MAXIMAL GLUTE/LEG DEVELOPMENT. IF YOU WANT GLUTE GROWTH WITH LESS LEG GROWTH – STICK WITH ALPHA GLUTES ONLY – AND CONSIDER ADDING ANOTHER 1-2 GLUTE FOCUSED WORKOUTS IN EVERY WEEK.

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– ALPHA GLUTES 1 –

PL. SUMO STANCE STRADDLE LIFT
WIDE STANCE + TOES OUT
1-2 WARM UP SETS
4 SETS : 10-10-10-20

1. BB HIP THRUST
3 SETS : 10-10-10 + CONCENTRIC ISOMETRIC 10+ SECONDS
WAVE SET : 3-2-1

2. EXTENDED RANGE SIDE LYING ABDUCTION
2 SETS : FAILURE WITH BODYWEIGHT/MATCH EACH SIDE FOR REPS

3. DB FROG PUMP
3 SETS : 40-30-20 + CONCENTRIC ISOMETRIC HOLD ON LAST REP 10+ SECONDS

4. BACK EXTENSION
IN SPINAL FLEXION
3 SETS : FAILURE ON BODYWEIGHT

5. QUADRUPLED CABLE ABDUCTION (FIRE HYDRANT)
2 SETS : 10-10 + DROP 10 WITH BODYWEIGHT ONLY

6. QUADRUPLED PENDULUM HIP EXTENSION
SMITH MACHINE OR DB LOADED
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 RDL OFF PINS
1-2 WARM UP SETS
HIP WIDTH STANCE + PINS SET MID SHIN HEIGHT
4 SETS : 4-4-4-4
WAVE SET : 3-2-1

1. SMITH MACHINE B STANCE HIP THRUST
USE CLOSE STANCE
3 SETS : 10-10-10 + DROP 10 WITH REGULAR HIP THRUST

2. STANDING CABLE HIP EXTERNAL ROTATION
STRAP/BAND JUST BELOW KNEES
2 SETS : 15-10 

3. SEATED MACHINE ABDUCTION
3 SETS : 40-30-20

4. SEATED MACHINE ADDUCTION
4 SETS : 40-30-20-10

5. STANDING CABLE PULL THROUGH
WIDE STANCE
3 SETS : 10-10-10 + DROP 10

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FOLLOW ME ON FACEBOOK, IG. AND YOUTUBE :

FB : ALPHA ELITE PHYSIQUES
PERSONAL FB : ADAM HUNSAKER
FB : ALPHA ELITE PHYSIQUES SUPPS SHOP
IG : @ALPHA_ELITE_PHYSIQUES
YOUTUBE : ALPHAELITEPHYSIQUES

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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 AVAILABLE VIA THE DAILY TRAINER.

**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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