06
26
2020

ALPHA GLUTES | JUNE 27 THRU JULY 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
@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 SUPERSETS
DROPSETS
GIANT SETS
VERY HIGH REPS

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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS

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PL. SNATCH GRIP BB RDL
JUST OUTSIDE HIP WIDTH STANCE
1-2 FEEDER SETS FOR WARM UP
4 SETS : 5-5-5-5

SUPERSET WORKING SETS WITH

BODYWEIGHT LEG EXTENSION
HIP WIDTH STANCE + BAND DELOAD
4 SETS : FAILURE

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

STANDING CABLE ABDUCTION
STRAP/BAND AROUND ANKLE
3 SETS : 20-20-20

2. SMITH MACHINE FROG PUMP
DONE ON FLAT BENCH WITH HIP THRUST LOADING
2 SETS : 30-30

3. SINGLE LEG SHOULDERS + FEET ELEVATED HIP THRUST
2 SETS : FAILURE (MATCH SIDES FOR REPS)

4. SMITH MACHINE HIP THRUST
JUST INSIDE SHOULDER WIDTH STANCE
2 SETS : 10-10 + DROP 10

5. REVERSE HYPER
3 SETS : 20-20 + REST PAUSE FAILURE

5. SEATED MACHINE ABDUCTION
1 GIANT SET : 20 + DROP 10 + REST PAUSE 10

 

 

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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. SMITH MACHINE BULGARIAN SPLIT SQUAT
SHORT STRIDE
1-2 FEEDER SETS FOR WARM UP THAT ARE 12+ REPS
4 SETS : 5-5-5-5

SUPERSET WITH

UNILATERAL SEATED LEG EXTENSION
HIP WIDTH STANCE
4 SETS : 10-10-10-10

1. SEATED MACHINE ADDUCTION
3 SETS : 12-12-10 + DROP 10

2. BANDED QUADRUPLED ABDUCTION
LIGHT BAND JUST ABOVE KNEES
3 SETS : 12-12-10 + DROP 10 ON BODYWEIGHT

3. KNEELING SUMO STANCE CABLE PULL THROUGH
2 SETS : 12-12

4. BENT KNEE REVERSE HYPER
2 SETS : FAILURE

SUPERSET WITH

FROG REVERSE HYPER
FROG PUMP POSITION + REVERSE HYPER
2 SETS : FAILURE

5A. SINGLE LEG HIP THRUST
2 SETS : 12-12

5B. BB GLUTE BRIDGE
HIP WIDTH STANCE
2 SETS : 10-10
1 GIANT SET : 10 + DROP 10 + REST PAUSE 10

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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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