ALPHA GLUTES | JAN 16 THRU 23
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RESTORATION, ACTIVATION, AND DEVELOPMENT
FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”
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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 :
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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WORKOUT 1
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS
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PT/PREHAB/ACTIVATION :
A. HIP INTERNAL/EXTERNAL ROTATION
PL. ROMANIAN DEADLIFT
HIP WIDTH STANCE
3 WARM UP SETS
4 SETS : 8-8-8 (6/4/2 CLUSTER SET)
TEMPO CUE : 2:1:1
1. SEATED MACHINE ADDUCTION
3 SETS : 30-25-20
SUPERSET WITH
SEATED MACHINE ABDUCTION
3 SETS : 30-25-20
2. REVERSE HYPER
3 SETS : 20-20-20
3. QUADRUPLED PENDULUM HIP EXTENSION
3 SETS : 10-10-10
4. BB HIP THRUST
3 SETS : 12-12-12 + REST PAUSE 6 + REST PAUSE 3
SUPERSET WITH
SIDE LYING HIP RAISE (CLAM RAISE)
3 SETS : FAILURE EACH SET ( 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. 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. SUMO STANCE LEG PRESS
MAX WIDTH AND TOES OUT
4 SETS : 20-15-10-8
TEMPO CUE : 2:0:1
1. STANDING BAND ABDUCTION
LIGHT BAND AROUND ANKLES
STRAIGHT LEG ABDCUTION
3 SETS : 15-15-15
SUPERSET WITH
SIDE LYING SCISSOR LIFT ADDUCTION
HARD AS FUCK WITH BODYWEIHT ONLY
(OPPOSTE SIDE OF LEAD LEG)
3 SETS : 15-15-15
2. TOES OUT UNILATERAL REVERSE HYPER
THIS CREATES A TOUCH MORE EXTERBAL ROTATION
WHILE HIP EXTENSION IS HAPPENING
MAKE SURE TO DO BOTH STANCES
3 SETS : 20-20-20
3. SMITH MACHINE FROG PUMP
FEET TOGEHTER AND KNEES OUT IN ABDUCTION
3 SETS : 20-20-20
4. UNILATERAL HIP THRUST
USE LOADING IF NEEDED
3 SETS : 10-10-10 + REST PAUSE 5
SUPERSET WITH
LYING HIP CIRCLE ABDUCTION
BAND JUST ABOVE KNEES AND BACK SUPPORTED
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.