05
08
2020

ALPHA GLUTES : MAY 9 THRU 16

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 :

CLUSTER SETS
STRAIGHT SETS
STRENGTH + HYPERTROPHY WORK
DROP SETS
ASCENDING SETS
HIGH REPS
SUPERSETS

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– ALPHA GLUTES 1 –

PL. FRONT RACK DB BULGARIAN SPLIT SQUAT
USE 2 DB’S RESTED IN FRONT RACK POSITION ON SHOULDERS
SHORT STRIDE LENGTH
4 SETS : 8-8-8-(8/6/4 CLUSTER SET)
*PERFORM 8 REPS THEN USE SHORT REST. THEN 6 REPS AND SHORT REST. FINISH WITH 4. 

1. STANDING CABLE HIP ABDUCTION
3 SETS : 10-15-20 (ASCENDING SETS)

2. SEATED MACHINE ADDUCTION
BAND JUST ABOVE KNEES
4 SETS : 10-15-20-25 (ASCENDING SETS)

3. BANDED HIP THRUST
3 SETS : 25-25-25

4. BB GLUTE BRIDGE
3 SETS : 8-8-8

5. BACK EXTENSION
IN SPINAL FLEXION + ABDUCTION
USE SUMO STANCE WITH TOES OUT
3 SETS : FAILURE

 

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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. REAR FOOT ELEVATED RDL
BULGARIAN SPLIT POSITION WITH RDL HIP EXTENSION
4 SETS : 8-8-8-24 (SET OF 24 IS DONE BILATERALLY WITH FEET CLOSE TOGETHER/NO REAR FOOT ELEVATION)

1.BENT KNEE REVERSE HYPER
SMITH MACHINE SETUP OR OFF BENCH
3 SETS : 12-12-12

2. BANDED FROG PUMPS
2 SETS : 25-25

3. SMITH MACHINE HIP THRUST
3 SETS : 12-12-12 + DROP 12

4. SINGLE LEG REVERSE HYPER
BAND TENSION
3 SETS : 25-25-25

5. MACHINE ADDUCTION
3 SETS : 25-25-25

SUPERSET WITH

MACHINE ABDUCTION
3 SETS : 25-25-25

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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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