09
18
2020

ALPHA GLUTES | SEPT 19 THRU 26

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. SHOW ME YOUR 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. DEFICIT DB SPLIT SQUAT
FRONT AND REAR SIDES ARE ELEVATED TO CREATE LARGER ROM
USE A MEDIUM STRIDE LENGTH AND DB LOADING AT YOUR SIDES
4 SETS : 12-12-12-12 + REST PAUSE 6

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

SUPERSET WITH

STANDING BAND ABDUCTION
3 SETS : FAILURE ( MATCH SIDES FOR REPS)

2. SEATED MACHINE ADDUCTION
4 SETS : 20-20-20-20

SUPERSET WITH

SEATED MACHINE ABDUCTION
4 SETS : 20-20-20-20

3. SINGLE LEG LANDMINE HIP THRUST
3 SETS : 10-10-10

BB HIP THRUST
1 SET : 50 REPS
*USE A WEIGHT YOU CAN DO 12-15 REPS WITH IN A TYPICAL SET
AND REST PAUSE IT UNITL YOU GET TO 50 REPS

4A. 45 DEGREE BACK EXTENSION
WIDE STANCE & SPINAL FLEXION
3 SETS : 15-15-15

 

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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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ACTIVATION : 

A. FROG REVERSE HYPER

PL. BB DEADLIFT
HIP WIDTH STANCE + HIP EXTENSION DOMINANT (RDL)
4 SETS : 

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

2. SMITH MACHINE FROG PUMP
3 SETS : 20-20-20

3. SIDE LYING HIP RAISE
2 SETS : FAILURE

SUPERSET WITH

SEATED MACHINE ABDUCTION
2 SETS : 20-20

4. COSSACK SQUAT
2 SETS : 10-10

SUPERSET WITH

SEATED ADDUCTION
2 SETS : 20-20

4. BB HIP THRUST
4 SETS : 8-8-8-8 + REST PAUSE 4

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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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