08
14
2020

ALPHA GLUTES | AUG 15 THRU 22

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. UNILATERAL DB RDL
LOAD DB IN OPPOSITE HAND AS LEAD LEG
4 SETS : 8-8-8-8

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

2. UNILATERAL BENT KNEE REVERSE HYPER
BAND TENSION
3 SETS : 15-15-15

3. SIDE LYING EXTENDED RANGE ABDUCTION
FEET ELEVATED ON A CPL BUMPER PLATES (8 INCHES)
2 SETS : FAILURE ( MATCH SIDES FOR REPS)

4. BB HIP THRUST
4 SETS : 12-12-12-(8-8 CLUSTER SET)
*PERFORM 8 REPS WITH A SHORT PAUSE AND 8 ADDITIONAL REPS
* FIRST 8 ARE A SLOWER TEMPO AND 2ND 8 ARE QUICKER

5. BACK EXTENSION 
IN SPINAL FLEXION
3 SETS : FAILURE

SUPERSET  LAST 2 SETS WITH

STANDING BANDED ABDUCTION
2 SETS : FAILURE (MATCH SIDES FOR REPS)

 

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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. LINEAR/PENDULUM HACK SQUAT
ATHLETIC STANCE
4 SETS : 12-12-12-(8-8 CLUSTER SET)
*PERFORM 8 REPS WITH A SHORT PAUSE AND 8 ADDITIONAL REPS
* FIRST 8 ARE A SLOWER TEMPO AND 2ND 8 ARE QUICKER

1.SIDE LYING HIP RAISE
3 SETS : FAILURE

SUPERSET WITH

SEATED MACHINE ADDUCTION
3 SETS : 12-12-12

2. SINGLE LEG FEET ELEVATED HIP THRUST
FEET TOGETHER AND LEGS STRAIGHT
2 SETS : 15-15

3. REVERSE HYPER
SHOULDERS ON FLOOR AND FOOT ON PLYO BOX (12-16 INCHES)
3 SETS : 15-15-15

4. KNEELING CABLE HIP THRUST
STRAP AROUND HIPS/WAIST
3 SETS : 15-15-15

5. SMITH MACHINE FROG PUMP
LAY ON FLAT BENCH
2 SETS : 20-20

SUPERSET WITH

LATERAL BAND WALKS
USE HIP CIRCLE OR BOOTY BAND
2 SETS : FAILURE ( MATCH EACH SIDE FOR REPS)

 

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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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