03
27
2020

ALPHA GLUTES : MARCH 28 THRU APRIL 4

By Adam 0

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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 :

GENERAL PROGRESSIVE OVERLOAD
STRENGTH PYRAMIDS
HYPERTROPHY PYRAMIDS
AMRAP (AS MANY REPS AS POSSIBLE)
DROPSETS
VERY HIGH REPS
FINISHER SEQUENCING

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– ALPHA GLUTES 1 –

PL. WIDE STANCE BB PIN/BOX SQUAT
SET PINS TO PARALLEL OR JUST BELOW
1-2 WARM UP SETS
CLUSTER SET IS 3 SETS OF 2 WITH VERY SHORT REST PERIODS
5 SETS : 10-8-6-4-2/2/2 CLUSTER SET

1. STANDING CABLE HIP EXTERNAL ROTATION
STRAP JUST BELOW KNEE
2 SETS :  15-15 + REST PAUSE (AMRAP)

2. STANDING BAND ABDUCTION
LIGHT BAND AROUND ANKLES
2 SETS : FAILURE (MATCH EACH SIDE FOR REPS)

3. SEATED MACHINE ADDUCTION
3 SETS : 15-15-15 + REST PAUSE (AMRAP)

4. REVERSE HYPER
ONLY GO TO NEUTRAL SPINAL POSITION
3 SETS : 15-15-15 + REST PAUSE (AMRAP)

5. QUADRUPLED PENDULUM HIP EXTENSION
USE SMITH MACHINE
3 SETS : 10-10-10 + DROPSET TO BENT KNEE REVERSE HYPER

6. BB HIP THRUST
JUST OUTSIDE HIP WIDTH STANCE
4 SETS : 5-5-5-5 + DROP 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. BB GOOD MORNING
ATHLETIC STANCE
4 SETS : 15-12-10-8 + DROP 8 

1. SEATED MACHINE ABDUCTION
4 SETS : 40-30-20-10

2. SEATED MACHINE ADDUCTION
4 SETS : 40-30-20-10

3. SINGLE LEG SHOULDERS+ FEET ELEVATED HIP THRUST
BODYWEIGHT OR BANDED
2 SETS : FAILURE (MATCH EACH SIDE FOR REPS)

4. BACK EXTENSION
IN SPINAL FLEXION
2 SETS : FAILURE WITH BODYWEIGHT

5. SMITH MACHINE HIP THRUST
HIP WIDTH STANCE
3 SETS : 20-20-20

 

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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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