01
03
2020

ALPHA GLUTES : JAN 4 THRU 11

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
HYPERTROPHY PYRAMIDS
DROPSETS
HIGH REPS


GLUTE TIP OF THE WEEK :

BEING AS YOU’RE PASSED THE HOLIDAYS, YOU SHOULD REALLY CONSIDER DIALING IN YOUR NUTRITION. THAT’S THE #1 KILLER OF GAINS OR THE CREATOR OF ADDING EXCESS BODY FAT. YOU CANNOT BE SUCCESSFUL WITHOUT THE EATING IN ALIGNMENT…PERIOD.

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– ALPHA GLUTES 1 –

PL. DEFICIT DB SPLIT SQUAT
ELEVATE BOTH SIDES OF STANCE ON A WEIGHT PLATE
1-2 WARM UP SETS
4 SETS : 12-10-8-15

1. SEATED ADDUCTION
4 SETS :  20-20-20-20

2. STANDING CABLE HIP EXTERNAL ROTATION
2 SETS : 20-10 + DROP 10

3. SIDE LYING HIP ABDUCTION
2 SETS : 10-10 + DROP 10

4. BACK EXTENSION
FEET WIDE + TOES OUT
NEUTRAL SPINAL POSITION
3 SETS : 10-10-10

5. UNILATERAL HIP THRUST
CAN ADD BANDS, WEIGHT IF YOU’RE STRONG ENOUGH
2 SETS : 10-10

6. SMITH MACHINE HIP THRUST
4 SETS : 12-10-8-15

 

 

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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. SUMO DEADLIFT
1-2 WARM UP SETS
USE DEFICIT IF YOUR MOBILITY ALLOWS
4 SETS : 3-3-3-3
1 SET : 12

1. SEATED MACHINE ABDUCTION
2 SETS : 20-20

2. SEATED MACHINE ADDUCTION
4 SETS : 20-20-20-20

3. QUADRUPLED CABLE HIP ABDUCTION/FIRE HYDRANT
2 SETS : 20-10 + DROP 10

4. B STANCE SMITH MACHINE HIP THRUST
3 SETS : 10-10-10 + DROPSET TO FAIL ON BILATERAL THRUST

5. STANDING CABLE PULL THROUGH
SUMO STANCE
3 SETS : 10-10-10

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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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