07
17
2020

ALPHA GLUTES | JULY 18 THRU 25

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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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS

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PL. BB SUMO DEADLIFT
WIDE SUMO STANCE
6 SETS : 10-8-6-4-2-2 + DROP 10

1. STANDING BAND ABDUCTION
HEAVY BAND JUST ABOVE KNEES & BENT KNEE
3 SETS :  15-15-15

STANDING CABLE ADDUCTION
BAND/STRAP AROUND ANKLE
3 SETS : 15-15-15

2. SEATED MACHINE ABDUCTION
3 SETS : 25-25-25

SUPERSET WITH

SEATED MACHINE ADDUCTION
3 SETS : 25-25-25

3. BB HIP THRUST
HIP WIDTH STANCE
4 SETS : 20-15-12-10

4. UNILATERAL REVERSE HYPER
2 SETS : 25-25

5. SHOULDERS + FEET ELEVATED SINGLE LEG HIP THRUST
2 SETS : 10-10

6. SUMO STANCE BACK EXTENSION
IN SPINAL FLEXION
2 SETS : 15-15

 

 

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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 BULGARIAN SPLIT SQUAT
6 SETS : 10-8-6-6-4-4 + DROP 10

1. FROG REVERSE HYPER
2 SETS : FAILURE

2. DB FROG PUMP
2 SETS : 25-25

3. SIDE LYING EXTENDED RANGE ABDUCTION
2 SETS : FAILURE (MATCH EACH SIDE FOR REPS)

4. SEATED MACHINE ADDUCTION
3 SETS : 15-15-15 + DROP 15

SUPERSET WITH

SEATED MACHINE ABDUCTION
3 SETS : 15-15-15 + DROP 15

5.UNILATERAL BENT KNEE REVERSE HYPER
2 SETS : 15-15

6. HEAVY BANDED HIP THRUST
SHOULDER WIDTH STANCE & BANDS ACROSS HIPS
3 SETS : 15-15-15

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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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