12
04
2020

ALPHA GLUTES | DEC 5 THRU DEC 12

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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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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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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