06
12
2020

ALPHA GLUTES | JUNE 13 THRU JUNE 20

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
@blackhillsbarbell


JOIN MY GYM AND GET COACHING TOOLS AT : 

 BLACKHILLSBARBELL.COM

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— TRAINING/INTENSITY TECHNIQUE(S) OF THE WEEK —
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GENERAL PROGRESSIVE OVERLOAD
STRAIGHT SETS
DROPSETS
SUPERSETS
UNILATERAL WORK
HIGH REPS

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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS

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PL.REAR FOOT ELEVATED RDL
SINGLE LEG RDL IN BULGARIAN SPLIT POSITION WITH SHORT STRIDE
4 SETS : 10-10-10-10 + DROP 10 BILATERALLY

1. BENT KNEE REVERSE HYPER
3 SETS : 15-15-15

SUPERSET WITH

SEATED MACHINE ABDUCTION
3 SETS : 25-20-15

2. DB FROG PUMP
4 SETS : 15-15-15

SUPERSET WITH

SEATED MACHINE ADDUCTION
3 SETS : 25-20-15

3. BANDED BB HIP THRUST
BB + BAND TENSION
3 SETS : 10-10-10 + DROP 10

4. SINGLE LEG HIP THRUST
2 SETS : 10-10

5.45 DEGREE BACK EXTENSION
2 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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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS

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PL.DB FRONT RACK SPLIT SQUAT
STACK DB’S ON SHOULDERS
SHORT TO MEDIUM LENGTH STRIDE LENGTH
4 SETS : 10-10-10-10 + DROP 10

1. STANDING CABLE HIP EXTERNAL ROTATION
BAND/STRAP JUST BELOW KNEE
3 SETS : 10-10-10

SUPERSET WITH

STANDING BAND ABDUCTION
LIGHT BAND AROUND ANKLES
3 SETS : FAILURE (MATCH SIDES FOR REPS)

NOTE : THESE ARE DONE UNILATERALLY AND FULL ON ONE SIDE  – THEN THE OTHER

2. SHOULDERS + FEET ELEVATED HIP THRUST
BANDED + DONE BILATERALLY
2 SETS : 20-20

3. KNEELING CABLE HIP THRUST
2 SETS : 20-20

3. STANDING CABLE PULL THROUGH
WIDE STANCE + TOES OUT
3 SETS : 15-15-15

4. SEATED MACHINE ADDUCTION
3 SETS : 25-20-15

SUPERSET WITH

SEATED ABDUCTION
HIP WIDTH STANCE
3 SETS : 25-20-15

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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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