07
03
2020

ALPHA GLUTES | JULY 4 THRU JULY 11

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. 1A. SUMO STANCE STANDING CABLE PULL THROUGH
2 SETS : 12-12

1B. SUMO DEADLIFT
OFF THE PINS SET AT MID SHIN HEIGHT
6 SETS : 8-6-4-2-2-12
REST PERIODS : 90 SECONDS

1. SEATED MACHINE ADDUCTION
3 SETS :  3-25-20

SUPERSET WITH

STANDING BAND ABDUCTION IN KNEE FLEXION (90 DEGREES)
STRAP/BAND JUST ABOVE KNEE
3 SETS : 12-12-12

2. FROG REVERSE HYPER
2 SETS : FAILURE

3. UNILATERAL REVERSE HYPER
2 SETS : 20-20

4. UNILATERAL SHOULDERS + FEET ELEVATED HIP THRUST
ADD LIGHT BAND TENSION IF NEEDED
2 SETS : 12-12

5. DB + BANDED FROG PUMP
2 SETS : 25-25

5A. SMITH MACHINE B STANCE HIP THRUST
2 SETS : 12-12

5B. SMITH MACHINE HIP THRUST
2 SETS : 8-8 + DROP 8

 

 

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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. 1A. BODYWEIGHT LEG EXTENSION
BAND DELOAD
HIP WIDTH STANCE
1 SET : FAILURE

1B. OVERHEAD BB SQUAT
SNATCH GRIP + HEELS ELEVATED IN ATHLETIC STANCE
1 SET : 8

1C . HIGH BAR BB SQUAT
HIP WIDTH STANCE + TOES SLIGHLY POINTED OUT
ELEVATED HEELS
6 SETS : 8-6-4-2-2-12
REST PERIODS : 90 SECONDS

1. SMITH MACHINE FROG PUMP
2 SETS : 25-25

2. QUADRUPLED PENDULUM HIP EXTENSION
2  SETS : 12-12

3. BACK EXTENSION
IN SPINAL FLEXION + SUMO STANCE
2 SETS : FAILURE

4. SIDE LYING HIP RAISE
2 SETS : FAILURE (MATCH SIDES FOR REPS)

SUPERSET WITH

STANDING BAND HIP ABDUCITON
LIGHT BAND AROUND ANKLES
3 SETS : MATCH SIDES FOR REPS

5. SEATED MACHINE ADDUCTION
4 SETS : 30-25-20-15

6. BB GLUTE BRIDGE
3 SETS : 12-12-8 + DROP 8

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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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