ALPHA GLUTES | JAN 23 THRU 30
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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. SUMO DEADLIFT
MEDIUM SUMO STANCE
3 WARM UP SETS
4 SETS : 4-4-4-4 + DROP 8
1. STANDING CABLE ABDUCTION
STRAP AROUND ANKLE AND STRAIGHT
LEG ABDUCTION
3 SETS : 15-15-15
SUPERSET WITH
SIDE LYING SCISSOR LIFT ADDUCTION
SIDE LYING POSITION WITH TOP LEG
HELD IN ABDUCTION WHILE LIFTING
BOTTOM LEG UP TOWARDS IT.
3 SETS : 12-12-12
2. SIDE LYING HIP RAISE
DOUBLE ABDUCTION
2 SETS : FAILURE
3. BB HIP THRUST
WARM UP SETS AS NEEDED
4 SETS : 8-8-8 (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE
4. 45 DEGREE BACK EXTENSION
WITH ROUNDED BACK ( SPINAL FLEXION)
3 SETS : 20-20-20
5. BENT KNEE REVERSE HYPER
3 SETS : 10-10-10
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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. BB FRANKENSTEIN PIN SQUAT
ATHLETIC STANCE WITH TOES OUT
HEELS ELEVATED
3 WARM UP SETS
4 SETS : 4-4-4 – (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE
1. LYING BAND ABDUCTION + SLIGHT EXTENSION
LIGHT BAND ABOVE KNEES
PUSH OUTWARD AS YOU SLIGHLY STRAIGHTEN LEGS
3 SETS : 15-15-15
SUPERSET WITH
SEATED MACHINE ADDUCTION
3 SETS : 15-15-15
*OPEN EACH SET WITH LEGS OPEN AND HOLDING
THE WEIGHT IN THE STRETCH POSITION FOR 15-30 SECONDS
2. REVERSE HYPER
FEET TOGETHER
3 SETS : 20-20-20
3. SIDE LYING BANDED CLAM
BAND ABOVE KNEES AND TOP LEG
ABDUCTION
3 SETS : 15-15-15
4. SINGLE LEG HIP THRUST
USE DB LOADING IF NEEDED
3 SETS : 10-10-10
SUPERSET WITH
DB FROG PUMP
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.