07
31
2020

ALPHA GLUTES | AUG 1 THRU 8

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. 45 DEGREE LEG PRESS
MAKE SURE BACK REST IS MORE UPRIGHT POSITION AND NOT LAYING BACK IF POSSIBLE
FEET HIGH AND WIDE STANCE
3 SETS : 50-30-20

1. REVERSE HYPER
3 SETS : 30-25-20

2. 45 DEGREE BACK EXTENSION
WIDE STANCE + TOES OUT
2 SETS : 15-15

3. BANDED FROG PUMP
3 SETS : 30-25-20

4. BB HIP THRUST
JUST OUTSIDE HIP WIDTH STANCE + ADD BAND TENSION
4 SETS : 15-15-8-8

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

SUPERSET WITH

SEATED MACHINE ABDUCTION
4 SETS : 30-25-20-15

 

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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. BB BULGARIAN SPLIT SQUAT
CHOICE OF BB PLACEMENT : HIGH BAR/ZERCHER/FRONT RACK
1-2 WARM UP SETS
4 SETS : 8-8-8-8

1.SEATED MACHINE ADDUCTION
3 SETS : 15-15-15

SUPERSET WITH

STANDING CABLE HIP EXTERNAL ROTATION
3 SETS : 15-15-15

2. UNILATERAL GLUTE BRIDGE
FROM FLOOR POSITION
2 SETS : 10-10

BB GLUTE BRIDGE
3 SETS : 15-15-15

3. KNEELING SMITH MACHINE SQUAT THRUST
ATHLETIC KNEELING STANCE
3 SETS : 25-20-15

4. QUADRUPLED PENDULUM HIP EXTENSION
2 SETS : 15-15

5.UNILATERAL REVERSE HYPER
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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