12
11
2020

ALPHA GLUTES | DEC 12 THRU DEC 19

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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90 DAYS TO ALPHA | @90daystoalpha
PERSONAL FB : ADAM HUNSAKER


JOIN MY GYM AND GET COACHING TOOLS AT : 

 BLACKHILLSBARBELL.COM
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90DAYSTOALPHA.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. B STANCE DB RDL
CLOSE SPLIT STANCE UNILATERAL RDL
OPPOSITE HAND LOADED AS LEAD LEG
4 SETS : 12-10-8-8 + DROP 8 LAST SET BILATERALLY 

1. UNILATERAL BENT KNEE REVERSE HYPER
3 SETS : 12-12-12

SUPERSET  UNILATERALLY WITH

SIDE LYING EXTENDED RANGE ABDUCTION
3 SETS : 20-20-20

2. 45 DEGREE BACK EXTENSION
3 SETS : 15-15-15

SUPERSET WITH

SEATED MACHINE ADDUCTION
3 SETS : 30-30-30

3. BB HIP THRUST
3 SETS : 12-10-8

SUPERSET WITH

DB FROG PUMP
3 SETS : 30-25-20

4. SEATED MACHINE ABDUCTION
3 SETS : 30-30-30-30

 

 

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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. SUMO STANCE STRADDLE LIFT
USE T BELL, DB, KB
4 SETS : 12-10-8-8 + DROP 8

1. FEET ELEVATED DB FROG PUMP
3 SETS : 30-25-20

SUPERSET WITH

BANDED ABDUCTION
DONE FRONT BENT KNEE POSITION ON REVERSE HYPER
BAND JUST ABOVE KNEES
3 SETS : FAILURE

2. QUADRUPLED PENDULUM HIP EXTENSION
USE SMITH MACHINE
3 SETS : 12-10-8

SUPERSET WITH

SEATED MACHINE ADDCUTION
3 SETS : 30-25-20

3. SINGLE LEG KNEELING HIP THRUST
DONE WITH SMITH MACHINE OR CABLE
3 SETS : 15-15-15

4. UNILATERAL REVERSE HYPER
3 SETS : 25-25-25

SUPERSET  UNILATERALLY WITH

STANDING BAND ABDUCTION
DONE UNILATERALLY WITH BAND JUST ABOVE KNEES
3 SETS : FAILURE

 

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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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