ALPHA GLUTES | OCT 31 THRU NOV 7
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RESTORATION, 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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PT/PREHAB/ACTIVATION :
A. HIP INTERNAL/EXTERNAL ROTATION
PL. HANGING BB BULGARIAN SPLIT SQUAT
BB LOADING IN BETWEEN LEGS & UNDERNEATH YOU
JUST INSIDE SHOULDER WIDTH BB GRIP
4 SETS : 20-15-10-6 + DROPSET BODYWEIGHT FAILURE
1. HIP ABDUCTION IN HIP EXTENSION
DONE ON FLAT BENCH OR REVERSE HYPER
IN FULL EXTENSION WHILE ABDUCTING
3 SETS : FAILURE
SUPERSET WITH
SEATED MACHINE ADDUCTION
3 SETS : 30-25-20
2. BB GLUTE BRIDGE WITH GLUTE LOOP/HIP CIRCLE
WIDE STANCE WITH TOES OUT
BAND JUST ABOVE KNEES
3 SETS : 15-15-15
3. QUADRUPLED PENDULUM HIP EXTENSION
3 SETS : 10-10-10
4. REVERSE HYPER
QUADS FLEXED & LEGS TOGETHER
3 SETS : 20-20-20
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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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PT/PREHAB/ACTIVATION :
A. HIP INTERNAL/EXTERNAL ROTATION
PL. BODYWEIGHT LEG CURL
INSIDE HIP WIDTH STANCE
WATCH MY SOCIALS FOR 2 NEW VARIATIONS OF THESE!!!
4 SETS : FAILURE
1. BENT KNEE REVERSE HYPER WITH ABDUCTION
YOU CAN ADD BAND TENSION TO BOTH PARTS OF THE LIFT
IF APLLICABLE TO YOUR STRENGTH
2 SETS : FAILURE
2. UNILATERAL REVERSE HYPER
3 SETS : 20-20-20
3. WIDE STANCE CABLE PULL THROUGH
IN SPINAL FLEXION
3 SETS : 12-12-12
4. UNILATERAL GLUTE BRIDGE
YOU CAN ADD LOADING IF YOU’RE STRONG ENOUGH TO
(BANDS, DB, BB()
3 SETS : 10-10-10 + REST PAUSE FAILURE
5. SEATED MACHINE ADDUCTION
4 SETS : 15-20-25-30
SUPERSET WITH
SEATED MACHINE ADDUCTION
4 SETS : 15-20-25-30
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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.