01
24
2020

ALPHA GLUTES : JAN 25 THRU FEB 1

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 :

HYPERTROPHY LADDERS
HIGH REPS
DROPSETS
REST PAUSE
AMRAP (AS MANY REPS AS POSSIBLE)


GLUTE TIP OF THE WEEK :

MIND MUSCLE CONNECTION : LEARN TO FEEL EACH MOVEMENT AND THE MUSCLE CONTRACTIONS IT GENERATES. THIS PATHWAY WILL AFFORD YOU THE ABILITY TO TRAIN AT A HIGHER LEVEL THAN JUST GOING THROUGH THE MOTIONS. DEVILS IN THE DETAILS.

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– ALPHA GLUTES 1 –

PL. SUMO STANCE STRADDLE LIFT
1-2 WARM UP SETS
4 SETS : 8-8-8-20

1. STANDING CABLE ABDUCTION
STRAP AROUND ANKLE
2 SETS :  20-15 + DROP 8

2. SEATED MACHINE ABDUCTION
2 SETS : 30-30

3. STANDING CABLE HIP ADDUCTION
4 SETS : 25-25-25-25

4. BANDED SHOULDER + FEET ELEVATED HIP THRUST
ONLY GO TO NEUTRAL SPINAL POSITION
2 SETS : 15-15 + REST PAUSE AMRAP

5. BACK EXTENSION IN SPINAL FLEXION
3 SETS : FALIURE

6. BB GLUTE BRIDGE
FROM FLOOR POSITION + JUST OUTSIDE HIP WIDTH STANCE
4 SETS : 8-8-8-20

 

 

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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. LONG STRIDE DB SPLIT SQUAT
1-2 WARM UP SETS
4 SETS : 8-8-8-20

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

2. QUADRUPLED CABLE HIP ABDUCTION
FLOOR POSITION + STRAP JUST ABOVE KNEE
4 SETS : 10-10-10-10

3. REVERSE HYPEREXTENSION
2 SETS : 20-20 + DROP 10

4. DB FROG PUMP
2 SETS : 25-25

5. SMITH MACHINE B STANCE HIP THRUST
3 SETS : 8-8-8 + DROPSET TO BILATERAL THRUST TO FAILURE

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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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