10
23
2020

ALPHA GLUTES | OCT 24 THRU 31

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 & TOES WAY OUT TO THE SIDE
4 SETS : 15-12-10-8 + DROP 8

1. STANDING BAND HIP ABDUCTION
BAND JUST ABOVE KNEES
DRIVING OUT INTO EXTERNAL HIP ROTATION
ONE SIDE AT A TIME.
3 SETS : FAILURE ( MATCH SIDES FOR REPS)

SUPERSET WITH

SEATED MACHINE ADDUCTION
3 SETS : 30-30-30

2. BB HIP THRUST
WIDE STANCE WITH TOES OUT
3 SETS : 15-12-10

SUPERSET WITH

BANDED HIP ABDUCTION IN HIP EXTENSION
DONE FROM END RANGE OF REVERSE HYPER
LIGHT BAND EITHER ABOVE KNEES OR AROUND ANKLES
3 SETS : FAILURE

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

4. BB SUMO DEADLIFT
MED SUMO STANCE AND INSIDE SHOULDER WIDTH GRIP
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 FRONT RACK BULGARIAN SPLIT SQUAT
1-2 WARM UP SETS
4 SETS : 6-6-6-4 + DROP 4

1. BENT KNEE BANDED ABDUCTION IN HIP EXTENSION
BENT KNEE REVERSE HYPER TO TOP POSTION
BAND JUST ABOVE KNEES AND ABDUCT THAT POSITION
2 SETS : FAILURE

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

3. 45 DEGREE BACK EXTENSION
IN SPINAL FLEXION
3 SETS : 15-15-15

4. BB GLUTE BRIDGE
ATHLETIC STANCE
3 SETS : 15-12-10

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

SUPERSET WITH

SEATED MACHINE ADDUCTION
4 SETS : 30-30-20-20

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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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