ALPHA GLUTES | DEC 5 THRU DEC 12
——————————————————————-
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. CONVENTIONAL STANCE BB DEADLIFT
HIP EXTENSION DOMINANT (RDL)
USE RACK IF YOUR MOBILITY CAN’T GO FROM THE FLOOR
INSIDE HIP WIDTH STANCE WITH TOES SLIGHYLY OUT
WARM UP SETS UNTIL YOU FEEL GOOD TO GO HEAVY
4 SETS : 8-6-4-4 + DROP 4
1. STANDING CABLE PULL THROUGH
SUMO STANCE
3 SETS : 15-15-15
SUPERSET WITH
ABDUCTION + EXTENSION
THE GLUTEATOR
DONE FROM REVERSE HYPER TABLE OR BENCH
3 SETS : FAILURE
2. SINGLE LEG SHOULDERS + FEET ELEVATED
HIP THRUST
3 SETS : 12-12-12
SUPERSET WITH
SEATED MACHINE ADDUCTION
3 SETS : 20-20-20
3. KNEELING CABLE HIP THRUST
ATHLETIC KNEELING STANCE
3 SETS : 20-20-20
4. DB FROG PUMP
3 SETS : 25-25-25
SUPERSET WITH
SIDE LYING HIP RAISE
DONE IN REVERSE HYPER EXTENSION
POSITION WITH ABDUCTION
3 SETS : FAILURE (MATCH SIDES FOR REPS)
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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. DB BULGARIAN SPLIT SQUAT
SIDE LOADED
4 SETS : 15-12-10-8 + DROP 6
1. 45 DEGREE BACK EXTENSION
IN SPINAL FLEXION
DB LOADING
3 SETS : 15-15-15
SUPERSET WITH
SEATED MACHINE + BAND ABDUCTION
LIGHT BAND JUST ABOVE KNEES
AND USE ABDUCTION MACHINE
3 SETS : 20-20-20
2. QUADRUPLED PENDULUM HIP EXTENSION
USE SMITH MACHINE
3 SETS : 15-12-10
SUPERSET WITH
SEATED MACHINE ADDCUTION
3 SETS : 20-20-20
3. BB HIP THRUST
3 SETS : 15-12-10 + REST PAUSE 6
4. REVERSE HYPER
3 SETS : 25-25-25
SUPERSET WITH
SIDE LYING EXTENDED RANGE ABDUCTION
DONE UNILATERALLY
3 SETS : FAILURE ( MATCH SIDES FOR REPS)
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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.