01
08
2021

ALPHA GLUTES | JAN 9 THRU 16

By Adam 0

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Alpha GlutesRESTORATION, ACTIVATION, AND 
DEVELOPMENT

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FREQUENTLY ASKED QUESTIONS :

EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE ARE 2 GLUTE FOCUSED WORKOUTS EVERY WEEK.

ALL STANCES, POSITIONS, AND CUES WILL BE LISTED BELOW EACH EXERCISE

REP RANGES AND INTENSITY VARIABLES WILL VARY AND WILL BE LISTED AND EXPLAINED

ALPHA GLUTES IS IT’S OWN MEMBERSHIP THAT CAN BE ADDED TO THE DAILY TRAINER OR DONE EXCLUSIVELY. IF YOU WANT THE LEG DEVELOPMENT AND OVERALL PHYSIQUE DEVELOPMENT, YOU WANT THE DAILY TRAINER. THE BEST RESULTS COME FROM USING BOTH.

REST DAYS ARE RELATIVE TO EACH PERSON, IF YOU WOULD LIKE MORE PERSONAL
MANAGEMENT, I’D RECOMMEND YOU DID REMOTE MANAGEMENT COACHING THAT HANDLES YOUR NUTRITION AND TRAINING VARIABLES AS THEY PERTAIN TO YOU AND YOUR GOALS/CIRCUMSTANCES.

IF YOU HAVE QUESTIONS, CLICK THE COMMENT BUBBLES

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FOLLOW ME ON THE SOCIALS :

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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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WORKOUT 1

GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS

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PT/PREHAB/ACTIVATION : 

A. HIP INTERNAL/EXTERNAL ROTATION

PL. FRONT RACK DB SUMO SQUAT
DB’S STACKED ON SHOULDERS
4 SETS :
TEMPO CUE : 3:1:1

1. LYING HIP CIRCLE ABDUCTION
LAYING ON BACK WITH BAND JUST
ABOVE KNEES
3 SETS : 15-15-15

SUPERSET  WITH

DB FROG PUMP
3 SETS : 25-25-25

2. UNILATERAL DB HIP THRUST
DB LOADING ON ACTIVE LEG
3 SETS : 10-10-10 + REST PAUSE 5

3. 45 DEGREE BACK EXTENSION
SUMO STANCE IN SPINAL FLEXION
3 SETS : 20-20-20 + REST PAUSE 10

4.  SEATED MACHINE ADDUCTION
3 SETS : 30-20-10 + DROP 10

SUPERSET WITH

SEATED MACHINE ABDUCTION
ADD LIGHT GLUTE BAND JUST ABOVE KNEES
3 SETS : 30-20-10 + DROP 10

 

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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. PAY ATTENTION TO YOUR REVOVERY. 

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WORKOUT 2

GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS

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PT/PREHAB/ACTIVATION : 

A. HIP INTERNAL/EXTERNAL ROTATION

PL. REAR FOOT ELEVATED DB RDL
THINK LIKE BULGARIAN SPLIT SQUAT
BUT WITH HIP EXTENSION
4 SETS : 8-8-8-8 (8 ON EACH SIDE)
TEMPO CUE : 2:0:1

1. UNILATERAL FROG REVERSE HYPER
SINGLE LEG ABDUCTION & EXTENSION
3 SETS : 10-10-10 + DROPSET BILATERALLY TO FAILURE

SUPERSET UNILATERALLY WITH

SINGLE LEG DB RDL
DB LOADED OFFHAND
(OPPOSTE SIDE OF LEAD LEG)
3 SETS : 10-10-10

2. B STANCE BB HIP THRUST
SHORT SPLIT STANCE
MAKE SURE TO DO BOTH STANCES
3 SETS : 8-8-8 (16 TOTAL EACH SET)

3. SIDE LYING HIP RAISE
3 SETS : FAILURE

4. SEATED MACHINE ABDUCTION
SCOOT FWD IN THE SEAT
3 SETS : 25-25-25

SUPERSET WITH

SEATED MACHINE ADDUCTION
KICK LEGS STRAIGHT OUT
3 SETS : 25-25-25

 

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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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