ALPHA GLUTES | JAN 2 THRU JAN 9
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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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FOLLOW ME ON THE SOCIALS :
ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
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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. BB DEADLIFT
CONVENTIONAL STANCE
3 WARM UP SETS
4 SETS : 5-5-3-3 + DROP 3 + DROP 3
TEMPO CUE : 2:1:2
1. STANDING CABLE HIP
EXTERNAL ROTATION
STRAP/BAND JUST BELOW KNEE
3 SETS : 15-15-15
SUPERSET UNILATERALLY WITH
SINGLE LEG HIP THRUST
WITH HIP SHIFT
3 SETS : 10-10-10
2. BENT KNEE REVERSE HYPER
HOLD DB BETWEEN FEET
3 SETS : 12-12-12
SUPERSET WITH
FROG REVERSE HYPER
3 SETS : FAILURE
3. BB GLUTE BRIDGE
FROM FLOOR POSITION
4 SETS : 12-12-10-8 + REST PAUSE 4
TEMPO CUE : 2:1:1
4. SIDE LYING ADDUCTION LEG SCISSOR
3 SETS : FAILURE (MATCH SIDES FOR REPS)
SUPERSET WITH
SEATED MACHINE + BAND ABDUCTION
3 SETS : 20-20-20
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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 FRONT RACK BULGARIAN SPLIT SQUAT
DB’S STACKED ON SHOULDERS
4 SETS : 12-12-10-8 + DROP 8
TEMPO CUE : 2:0:1
1. SIDE LYING EXTENDED RANGE ABDUCTION
3 SETS : 15-15-15
SUPERSET UNILATERALLY WITH
UNILATERAL REVERSE HYPER
3 SETS : 15-15-15
2. 45 DEGREE BACK EXTENSION
IN SPINAL FLEXION (ROUNDED BACK)
3 SETS : 15-15-15
SUPERSET WITH
SEATED MACHINE ABDUCTION
3 SETS : 20-20-20
3. QUADRUPLED PENDULUM HIP EXTENSION
3 SETS : 12-12-12
4. UNILATERAL LANDMINE HIP THRUST
3 SETS : 12-12-12
SUPERSET WITH
SEATED MACHINE ADDUCTION
3 SETS : 20-20-20
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FB : ALPHA ELITE PHYSIQUES
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FB : ALPHA ELITE PHYSIQUES SUPPS SHOP
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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.