ALPHA GLUTES | NOV 28 THRU DEC 5
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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. UNILATERAL DB RDL
OFF HAND/OPPOSITE HAND LOADING
4 SETS : 8-8-8-8 + DROP 8
1. CANNONBALL STANCE REVERSE HYPER
V STANCE
4 SETS : 25-25-25-25
SUPERSET WITH
SEATED MACHINE ADDUCTION
4 SETS : 20-20-20-20
2. QUADRUPLED PENDULUM HIP EXTENSION
3 SETS : 10-10-10
SUPERSET WITH
SEATED MACHINE + BAND ABDUCTION
LIGHT GLUTE BAND ABOVE KNEES
3 SETS : FAILURE
3. BB HIP THRUST
4 SETS : 12-12-12-12
4. BACK EXTENSION IN SPINAL FLEXION
3 SETS : 20-20-20
SUPERSET WITH
ABDUCTION IN EXTENSION
DONE IN REVERSE HYPER EXTENSION
POSITION WITH ABDUCTION
3 SETS : FAILURE
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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. HANGING BB SPLIT SQUAT
OBTUSE STRIDE LENGTH
4 SETS : 12-10-8-6 + REST PAUSE 4
1. FROG REVERSE HYPER
3 SETS : 15-15-15
SUPERSET WITH
BENT KNEE ABDCUTION
DONE FROM PRONE POSITION
LEGS AT 90 DEGREES AND ABDUCT
LIGHT BAND JUST ABOVE KNEES
3 SETS : FAILURE
2. SUMO STANCE CABLE PULL THROUGH
IN SPINAL FLEXION
3 SETS : 12-12-12
SUPERSET WITH
SEATED MACHINE ADDCUTION
3 SETS : 20-20-20
3. UNILATERAL REVERSE HYPER
3 SETS : 25-25-25
4. BB B STANCE GLUTE BRIDGE
3 SETS : 8-8-8
16 TOTAL EACH SET WITH BOTH WAYS
SUPERSET WITH
SEATED MACHINE ABDUCTION
3 SETS : 20-20-20
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FOLLOW ME ON FACEBOOK, IG. AND YOUTUBE :
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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.