ALPHA GLUTES : MAR 21 THRU 28
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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 :
GENERAL PROGRESSIVE OVERLOAD
4X5 POWER MATRIX
DOUBLE DROPSETS
DROPSETS
SUPERSETS
GENERAL HYPERTROPHY PYRAMIDS
VERY HIGH REPS
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– ALPHA GLUTES 1 –
PL. BB FRANKENSTEIN PIN SQUAT
FRONT RACK POSITION + JUST OUTSIDE HIP WIDTH STANCE
HEELS ELEVATED
1-2 WARM UP SETS
4 SETS : 5-5-5-5 + DROP 5 + DROP 5
1. SIDE PLANK ADDUCTION
USE PLYO BOX/BENCH OR CABLE
CABLE WILL PROVIDE RESISTANCE WHILE OTHER OPTION IS BODYWEIGHT
3 SETS : 12-12-12
2. STANDING CABLE HIP EXTERNAL ROTATION
BAND STRAP JUST BELOW KNEES
3 SETS : 12-12-12 + DROP 12
3. SMITH MACHINE FROG PUMPS
LAYING ON FLAT BENCH WITH FEET ON BENCH ALSO
BAR LOADS LIKE HIP THRUST
2 SETS : 30-30
4. B STANCE SMITH MACHINE HIP THRUST
HIP WIDTH STANCE + TOES SLIGHTLY OUT
3 SETS : 12-10-8 + DROP 12 ON BILATERAL THRUST
5. STANDING CABLE ABDUCTION
BAND/STRAP AROUND ANKLES
2 SETS : 20-20
6. REVERSE HYPER
3 SETS : 20-20-20
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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. WEIGHTED BACK EXTENSION
HIP WIDTH STANCE
LOADING PARAMETERS : BB, DB. OR KB
1-2 WARM UP SETS
4 SETS : 5-5-5-5 + DROP 5 + DROP 5
1. SEATED MACHINE ABDUCTION
3 SETS : 20-20-20
1B. SEATED MACHINE ADDUCTION
3 SETS : 20-20-20
2. SIDE LYING EXTENDED RANGE ABDUCTION
FROM FLAT BENCH
2 SETS : FAILURE ON BODYWEIGHT ( MATCH EACH SIDE FOR REPS)
3. BB HIP THRUST
3 SETS : 20-20-20
4. BENT KNEE REVERSE HYPER
BAND RESISTANCE PLACED BEHIND KNEES
3 SETS : 12-12-12
5. SUMO STANCE CABLE PULL THROUGH
3 SETS : 12-12-12
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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.