07
10
2020

ALPHA GLUTES | JULY 11 THRU 18

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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STRENGTH PYRAMIDS
HIGH REP PYRAMIDS
VERY HIGH REPS
REST PAUSES
DROPSETS

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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS

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PL. BB RDL
OFF THE PINS AT MID SHIN HEIGHT
JUST INSIDE HIP WIDTH STANCE + TOES SLIGHLY POINTED OUT
5 SETS : 8-8-5-4-3 + REST PAUSE 2

1. SEATED MACHINE ADDUCTION
4 SETS :  25-25-25-25 + DROP 15

2. SEATED MACHINE ABDUCTION
3 SETS : 25-25-25 + DROP 15

3. SIDE LYING EXTENDED RANGE ABDUCTION
LIGHT BAND JUST ABOVE KNEES
2 SETS : 15-15

4. 45 DEGREE BACK EXTENSION
WIDE STANCE + TOES OUT + SPINAL FLEXION
3 SETS : 25-20-15

5. BENT KNEE REVERSE HYPER
3 SETS : 15-12-10

6. BB HIP THRUST
ADD MEDIUM BAND TENSION
4 SETS : 15-12-10-8 + REST PAUSE 4

 

 

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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 BULGARIAN SPLIT SQUAT
REAR FOOT ELEVATED + MEDIUM STRIDE LENGTH
5 SETS : 8-8-5-4-3 + DROPSET FAILURE ON BODYWEIGHT

1. SEATED MACHINE ADDUCTION
KICK LEGS STRAIGHT OUT AND LAY BACK
4 SETS : 30-25-20-15

2. SIDE LYING HIP RAISE
2 SETS : FAILURE

3. SEATED MACHINE ABDUCTION
BODYWEIGHT OR BANDED
2 SETS : 25-25

4. UNILATERAL REVERSE HYPER
2 SETS : 20-20

5. THRUST MEDLEY

A. B STANCE SMITH MACHINE HIP THRUST
2 SETS : 10-10

B. SHOULDERS ELEVATED BANDED FROG PUMP
SLIGHT SHOULDER ELEVATION + BAND ACROSS HIPS
2 SETS : 30-25

C. SMITH MACHINE HIP THRUST
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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