12
25
2020

ALPHA GLUTES | DEC 26 THRU JAN 2

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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FOLLOW ME ON THE SOCIALS :

Social Media Icons Collection, Social Media Clipart, Social Icons, Media Icons PNG and Vector with Transparent Background for Free Download | Social media icons, Instagram logo, Social media logos

ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
BLACK HILLS BARBELL | @blackhillsbarbell
90 DAYS TO ALPHA | @90daystoalpha
PERSONAL FB : ADAM HUNSAKER


JOIN MY GYM AND GET COACHING TOOLS AT : 

 BLACKHILLSBARBELL.COM
DEDICATEANDDOMINATE.COM
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/UNILATERAL DB RDL
DB OFF HAND LOADED FROM LEAD LEG (OPPOSITE SIDE)
4 SETS : 8-8-8-8 + REST PAUSE 4
TEMPO CUE : 3:0:1

1. STANDING BENT KNEE BANDED ABDUCTION
LIGHT BAND JUST ABOVE KNEES
BENT KNEE POSITION WITH EXTERNAL
ROTATION AND EXTENSION
3 SETS : 20-20-20

SUPERSET  UNILATERALLY WITH

QUADRUPLED PENDULUM HIP EXTENSION
DONE ON SMITH MACHINE OR WITH DB BEHIND THE KNEE
3 SETS : 12-12-12

2. SMITH MACHINE FROG PUMP
3 SETS : 25-25-25

SUPERSET WITH

SEATED MACHINE ABDUCTION
3 SETS : 25-25-25

3. BB HIP THRUST
3 SETS : 8-8-8
TEMPO CUE : 3:1:1

SUPERSET WITH

 REVERSE HYPER
3 SETS : 20-20-20

4. SIDE LYING HIP ADDUCTION LEG SCISSOR
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. BB FRONT SQUAT
ATHLETIC STANCE WITH TOES OUT
HEELS ELEVATED
WARM UP SETS TILL YOU’RE FEELING GOOD
4 SETS : 8-6-4- (4-4-4 CLUSTER SET)
TEMPO CUE : 3:1:1

1. UNILATERAL REVERSE HYPER
3 SETS : 20-20-20

SUPERSET UNILATERALLY WITH

SIDE LYING EXTENDED RANGE ABDUCTION
DONE FRONT BENT KNEE POSITION ON REVERSE HYPER
BAND JUST ABOVE KNEES
3 SETS : FAILURE

2. BENT KNEE REVERSE HYPER
3 SETS : 15-15-15

SUPERSET WITH

SEATED MACHINE ADDUCTION
3 SETS : 25-25-25

3. 45 DEGREE BACK EXTENSION
IN SPINAL FLEXION
3 SETS : 15-15-15

4. KNEELING CABLE HIP THRUST
LOW PULLEY SETUP
3 SETS : 20-20-20

SUPERSET  WITH

SEATED MACHINE BANDED ABDUCTION
LIGHT BAND JUST ABOVE KNEES
3 SETS : 20-20-20

 

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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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