01
10
2020

ALPHA GLUTES : JAN 11 THRU 18

By Adam 0

 ——————————————————————-

 AEP ALPHA GLUTES  

——————————————————————-

***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.

____________________________________

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

____________________________________


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

 

________________________________________________________________________________

INTENSITY VARIABLES :

STRENGTH + HYPERTROPHY PYRAMIDS
DROPSETS
VERY HIGH REPS
HIGH REP PYRAMIDS
GEN. PROGRESSIVE OVERLOAD


GLUTE TIP OF THE WEEK :

EXECUTION > EXERCISE

ALWAYS BE CHASING A BETTER WAY TO DO IT. NEVER SETTLE WITH THIS IS GOOD ENOUGH. YOU DON’T WANT YOUR ASS TO BE JUST OK – YOU WANT IT TO BE ON POINT.

——————————————————————————————

– ALPHA GLUTES 1 –

PL. BB/DB BULGARIAN SPLIT SQUAT
SHORT STRIDE
4 SETS : 12-12-10-5 + DROP 10

1. SEATED ADDUCTION
4 SETS :  35-30-25-20

2. QUADRUPLED CABLE HIP ABDUCTION/FIRE HYDRANT
2 SETS : 15-10 + DROP 10

3. STANDING BAND ABDUCTION
LIGHT AND AROUND ANKLES
2 SETS : 20-20

4. UNILATERAL REVERSE HYPEREXTENSION
NEUTRAL SPINAL POSITION
2 SETS : 20-20

5. BACK EXTENSION
IN KNEE FLEXION
3 SETS : 12-12-12

6. SMITH MACHINE HIP THRUST
BAND + WEIGHT TENSION
4 SETS : 12-12-10-5 + DROP 10

 

 

———————————————————————————————————————————–

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.

———————————————————————————————————————————–


– ALPHA GLUTES 2 –

PL. SUMO STANCE STRADDLE LIFT
4 SETS : 12-12-10-5 + DROP 10

1. SEATED MACHINE ABDUCTION
3 SETS : 15-15-15

2. SEATED MACHINE ADDUCTION
4 SETS : 12-12-12-12

3. DB FROG PUMPS
2 SETS : 35-35

4. BENT KNEE REVERSE HYPER
2 SETS : 12-12

5. SMITH MACHINE B STANCE HIP THRUST
3 SETS : 12-12-12

—————————————————————————————————————–

 

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

———————————————————————————————————-

 

****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.

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven