01
29
2021

NEW | ALPHA GLUTES | JAN 30 THRU FEB 6

By Adam 0

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Alpha GlutesRESTORATION, 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 :

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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. ROMANIAN DEADLIFT
HIP WIDTH STANCE
3 WARM UP SETS
4 SETS : 8-6-4-8 + REST PAUSE 4 + REST PAUSE 2

1. SIDE LYING BANDED CLAM ABDUCTION
GLUTE BAND JUST ABOVE KNEES
3 SETS : 15-15-15

SUPERSET  WITH

COPENHAGEN ADDUCTION
USE A BENCH FOR TOP LEG AND ASSUME A
SIDE PLANK POSITION IN WHICH YOU
PULL UP INTO YOUR ADDUCTORS.
3 SETS : 12-12-12

2. BB GLUTE BRIDGE
USE A SMALL SHOULDER/TORSO ELEVATION
NOT A FULL BENCH
3 SETS : 12-10-8 + REST PAUSE 4

3. SEATED MACHINE ABDUCTION
WARM UP SETS AS NEEDED
4 SETS : 35-30-25-20

4.  UNILATERAL REVERSE HYPER
TURN TOES OUT INTO ABDUCTION
3 SETS : 25-20-15

5. QUADRUPLED PENDULUM HIP EXTENSION
USE REVERSE HYPER, SMITH MACHINE, OR ANY OTHER
SETUP AVAILABLE TO YOU
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/ABDUCTORS

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PT/PREHAB/ACTIVATION : 

A. HIP INTERNAL/EXTERNAL ROTATION

PL. BB BULGRAIAN SPLIT SQUAT
HIGH BAR SQUAT LOADED
(TRY IT WITH A DEFICIT FOR MORE GLUTES)
1 WARM UP SET
4 SETS : 8-6-4-8 +REST PAUSE 4
TEMPO CUE : 2:1:1

1. STANDING BENT KNEE BANDED ABUCTION
LIGHT BAND ABOVE KNEES
SINGLE LEG ABDUCTION
3 SETS : 15-15-15

SUPERSET WITH

DB FROG PUMP
3 SETS : 20-20-20

2. UNILATERAL BENT KNEE REVERSE HYPER
DB OR BAND LOADING
3 SETS : 12-12-12

3. SIDE LYING BANDED CLAM
BAND ABOVE KNEES AND TOP LEG
ABDUCTION
3 SETS : 15-15-15

4. 45 DEGREE BACK EXTENSION
SUMO STANCE IN SPINAL FLEXION
3 SETS : 25-20-15

5. SMITH MACHINE HIP THRUST
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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