08
28
2020

ALPHA GLUTES | AUG 29 THRU SEPT 5

By Adam 0

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Alpha GlutesRESTORATION, ACTIVATION, AND 
DEVELOPMENT

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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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ACTIVATION : 

A. FROG REVERSE HYPER

PL. A. BULGARIAN UNILATERAL DB RDL
SINGLE DB SIDE LOADED
REAR FOOT ELEVATED IN BULGARIAN SPLIT POSITION
3 SETS : 12-10-8

B. DB RDL
INSIDE HIP WIDTH STANCE
3 SETS : 6-6-6 + REST PAUSE 3 + REST PAUSE 3
(FIRST REST PAUSE 15 SECONDS/SECOND ONE 30 SECONDS)

1.UNILATERAL BENT KNEE REVERSE HYPER
3 SETS : 15-15-15

SUPERSET WITH

DB FROG PUMP
3 SETS : 30-25-20

2. STANDING CABLE ABDUCTION/
SEATED MACHINE ADDUCTION

2 SETS : 15-15
2 SETS : 25-25

SUPERSET WITH

STANDING CABLE ADDUCTION/
SEATED MACHINE ABDUCTION

2 SETS : 15-15
2 SETS : 25-25

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

4. BB HIP THRUST
4 SETS : 15-12-10-6 + REST PAUSE 3 + REST PAUSE 3

 

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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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ACTIVATION : 

A. FROG REVERSE HYPER

PL. WESTSIDE SUMO BOX/PIN SQUAT
12-16 INCH BOX & BACK SQUAT LOADED
1-2 WARM UP SETS
4 SETS : 6-6-6-6
*DO ONE SIDE FOR SIX THEN THE OTHER – DON’T ALTERNATE
*TRY AND KEEP THE TENSION ON THE WORKING LEG

1.PENDULUM QUADRUPLED HIP EXTENSION
3 SETS : 15-15-15

SUPERSET WITH

KNEELING BANDED HIP THRUST
BAND AROUND HIPS
3 SETS : 30-25-20

2. STANDING CABLE ABDUCTION/
SEATED MACHINE ABDUCTION

2 SETS : 15-15
2 SETS : 25-25

SUPERSET WITH

STANDING CABLE ADDUCTION/
SEATED MACHINE ADDUCTION

2 SETS : 15-15
2 SETS : 25-25

3. BACK EXTENSION
INSIDE HIP WIDTH STANCE
3 SETS : 30-25-20

4. BB HIP THRUST W/ BANDS AROUND KNEES
4 SETS : 15-12-10-6

 

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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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