02
14
2020

ALPHA GLUTES : FEB 15 THRU 22

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 PYRAMIDS
HIGH REPS
ASCENDING SETS
REST PAUSE
SUPERSETS


GLUTE TIP OF THE WEEK :

ALL THE ABDUCTIONS AND ADDUCTIONS ARE INTEGRAL PARTS OF THE GLUTE/HIP TRAINING, BUT YOU GOTTA BE PUSHING THE LIMITS ON THE THRUSTING MOVEMENTS AND BUILDING STRENGTH. THE LAW OF ACCOMODATION SETS IN AND LEAVES MANY AT A PLATEAU FOREVER. EXERCISING IS MERELY A HABIT, WHILE TRAINING HAS A PURPOSE DRIVEN INTENT BEHIND IT. THEY ARE NOT THE SAME.

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– ALPHA GLUTES 1 –

PL. HACK SQUAT
SUB BB FRONT SQUAT IF NO HACK AVAILABLE
ATHLETIC STANCE + TOES SLIGHTLY OUT
1-2 WARM UP SETS
4 SETS : 8-8-8-24
(TAKE AS MANY REST PAUSES AS NEEDED ON LAST SET)

1. REVERSE HYPER
2 SETS :  25-15 + DROP 10

2. STANDING CABLE HIP EXTERNAL ROTATION
2 SETS : 15-15 + DROP 10

3. SEATED MACHINE ADDUCTION
2 SETS : 25-25

4. SEATED MACHINE ABDUCTION
IN SPINAL FLEXION
2 SETS : 25-25

5. WIDE STANCE CABLE PULL THROUGH
2 SETS : 15-10 + DROP 10

6A. SINGLE LEG HIP THRUST
FROM SHOULDERS ELEVATED BENCH POSITION
2 SETS : 10-10

6B. BB HIP THRUST
HIP WIDTH STANCE
3 SETS : 8-8-8 + DROP 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. LANDMINE RDL
SUB BB IF NO LANDMINE  AVAILABLE
HIP WIDTH STANCE
1-2 WARM UP SETS
4 SETS : 8-8-8-24
(TAKE AS MANY REST PAUSES AS NEEDED ON LAST SET)

1. DB FROG PUMP
2 SETS : 50-50

2. STANDING CABLE ABDUCTION
STRAP AROUND ANKLE
2 SETS : 15-15 + DROP 10

3. STANDING CABLE ADDUCTION
2 SETS : 15-15 + DROP 10

4. BACK EXTENSION
IN SPINAL FLEXION
2 SETS : FAILURE

5A. BANDED SKORCHER HIP THRUST
SHOULDERS + FEET ELVATED
2 SETS : 15-15

5B. SMITH MACHINE B STANCE HIP THRUST
3 SETS : 8-8-8 + 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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