06
19
2020

ALPHA GLUTES | JUNE 20 THRU 27

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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POWER HYPERTROPHY SETS
SUPERSETS
DROPSETS
HIGH REPS

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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS

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PL. TRAP BAR RDL

JUST OUTSIDE HIP WIDTH STANCE
1-2 FEEDER SETS FOR WARM UP
4 SETS : 8-6-4-2

SUPERSET WORKING SETS WITH

SISSY SQUAT
FEET TOGETHER
SUB : SISSY LEG PRESS (OFF THE TOES)
4 SETS : 12-12-12-12

1. STANDING CABLE ADDUCTION
STRAP/BAND AROUND ANKLE
LOW PULLEY CABLE SETUP
2 SETS :  20-20

2. EXTENDED RANGE SIDE LYING HIP ABDUCTION
FROM A SIDE LYING BENCH POSITION
2 SETS : FAILURE (MATCH EACH SIDE FOR REPS)

3. DB FROG PUMP
2 SETS : 50-50

4. QUADRUPLED BANDED HIP ABDUCTION
LIGHT BAND JUST ABOVE KNEES
2 SETS : 15-15

5. UNILATERAL REVERSE HYPEREXTENSION
3 SETS : 12-12-12 + DROP 12

6A. QUADRUPLED PENDULUM HIP EXTENSION
SMITH MACHINE OR UNDER A REVERSE HYPER TABLE
2 SETS : 12-12 + DROP 12

6B. WIDE STANCE BB HIP THRUST
WIDE STANCE WITH TOES OUT
4 SETS : 8-8-6-6 + DROP 6

 

 

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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. BB FRANKENSTEIN + ANDERSON FRONT SQUAT
ATHLETIC STANCE + HEELS ELEVATED
PERFORM THIS FROM THE BOTTOM UP OFF THE PINS
(MEANING THE SQUAT STARTS IN THE BOTTOM)
1-2 FEEDER SETS FOR WARM UP THAT ARE 12+ REPS
4 SETS : 8-6-4-2

SUPERSET WITH

LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 12-12-12-12



1. SEATED MACHINE ADDUCTION
4 SETS : 20-20-15-15

2. SEATED MACHINE ABDUCTION
2 SETS : 20-20

3. STANDING BAND ABDUCTION
LIGHT BAND AROUND ANKLES
2 SETS : 15-15

4. BACK EXTENSION
IN SPINAL FLEXION
TRY UNILATERAL IF YOU’RE STRONG ON THESE
3 SETS : FAILURE

5A. 2 BENCH HIP THRUST
USE 2 BENCHES FOR EXTENDED RANGE
2 SETS : 20-20

5B. 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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