09
25
2020

ALPHA GLUTES | SEPT 26 THRU OCT 3

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. SUMO STANCE SMITH MACHINE SQUAT
VERY WIDE STANCE WITH TOES WAY OUT
HIGH BAR LOADED
4 SETS : 10-10-10-10 + DROP 10

1. 45 DEGREE BACK EXTENSION
3 SETS : 10-10-10

2. QUADRUPLED PENDULUM HIP EXTENSION
3 SETS : 10-10-10

SUPERSET WITH

BENT KNEE REVERSE HYPER WITH ADDUCTION
“THE GLUTEATOR”
3 SETS : FAILURE

3. SMITH MACHINE HIP THRUST
4 SETS : 30-25-20-15

4. SIDE LYING HIP RAISE
2 SETS : 10-10

SUPERSET WITH

SEATED MACHINE ABDUCTION
2 SETS : 20-20

5. DB FROG PUMPS
2 SETS : 20-20

SUPERSET WITH

SEATED MACHINE ADDUCTION
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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ACTIVATION : 

A. FROG REVERSE HYPER

PL. SUMO STANCE RDL
TRY AND PULL UP INTO POSTERIOR PELVIC TILT LIKE HIP THRUST
4 SETS : 8-8-8-8 + DROP 8

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

2. LANDMINE UNILATERAL BB HIP THRUST
3 SETS : 10-10-10

3. UNILATERAL DB RDL
OFFHAND LOADING IN OPPOSITE HAND AS LEAD LEG
2 SETS : 10-10

4. BENT KNEE REVERSE HYPER
2 SETS : 15-15

SUPERSET WITH

HEAVY BANDED HIP THRUST
2 SETS : FAILURE

4. SEATED MACHINE ADDUCTION
3 SETS : 30-25-20

SUPERSET WITH

SEATED MACHINE ABDUCTION
3 SETS : 30-25-20

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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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