ALL NEW | ALPHA GLUTES | FEB 6 THRU 13
——————————————————————-
RESTORATION, ACTIVATION, AND DEVELOPMENT
FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”
——————————————————————-
FREQUENTLY ASKED QUESTIONS :
WATCH THIS VIDEO FOR AN OVERVIEW
EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE ARE 2 GLUTE FOCUSED WORKOUTS EVERY WEEK.
THE (PL) PRIMARY LIFT IS ONLY TO BE DONE IF YOUR’E NOT TRAINING THE DAILY TRAINER LEG DAYS (WHICH HAVE THESE BUILT INTO THE LEG DAYS) OR DOING MUCH OTHER LEG TRAINING VOLUME IN YOUR TRAINING. IF YOU ARE DOING PROPER LEG TRAINING, YOU WILL NOT WANT TO DO THE PRIMARY LIFT. ALSO, IF YOU WANT TO ONLY GROW GLUTES AND NOT THE LEG DEVELOPMENT WITH IT, THEN EXCLUSION IS ALSO A GOOD OPTION THERE.
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
____________________________________
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
——————————————————————————————
——————————————-
THE GLUTE MECHANIC
WEEKLY WORKOUT 1
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS
——————————————-
PT/PREHAB/ACTIVATION :
A. HIP INTERNAL/EXTERNAL ROTATION
PL. STRADDLE LIFT
MEDIUM SUMO STANCE
2 SETS : HIP EXTENSION DOMINANT (DEADLIFT)
2 SETS : FLEXION DOMINANT (SQUAT)
4 SETS :
1. SEATED MACHINE ABDUCTION
GLUTE BAND JUST ABOVE KNEES
3 SETS : 25-25-25
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 : 15-15-15
2. STANDING BAND STRAIGHT LEG ABDUCTION
LIGHT GLUTE BAND AROUND ANKLES
3 SETS : 15-15-15
3. REVERSE HYPEREXTENSION
3 SETS : 20-20-20
4. DB & BANDED FROG PUMP
BAND TENSION + DB LOADING
3 SETS : 25-25-25
5. BB RACK HIP THRUST
HIP WIDTH STANCE
USE RACK TO SET RANGE TO EASILY GET UNDER THE BAR
AND INTO POSITION ( I HAVE A HIP THRUSTER PLATFORM)
3 SETS : 15-12-10 + DROP 8 + REST PAUSE 4
———————————————————————————————————————————–
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.
———————————————————————————————————————————–
——————————————-
THE GLUTE MECHANIC
WEEKLY WORKOUT 2
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTORS
——————————————-
PT/PREHAB/ACTIVATION :
A. HIP INTERNAL/EXTERNAL ROTATION
PL. FRONT FOOT ELEVATED DB FRONT RACK
SPLIT SQUAT
DB’S STACK ON YOUR SHOULDERS
4 SETS : 8-6-4-8 +REST PAUSE 4
TEMPO CUE : 2:1:1
1. SIDE LYING BANDED CLAM
LIGHT BAND ABOVE KNEES
SINGLE LEG ABDUCTION
3 SETS : 15-15-15
SUPERSET WITH
DB QUADRUPLED PENDULUM HIP EXTENSION
I USE DB PLACED BEHIND MY KNEE
AND KICKBACK. DO BOTH SIDES. DUH LOL.
3 SETS : 15-15-15
2. SIDE LYING EXTENDED RANGE HIP ABDUCTION
3 SETS : 20-20-20
3. KNEELING CABLE HIP THRUST
BAND/STRAP/BELT AROUND WAIST
3 SETS : 25-20-15
4. STANDING BAND RESISTED HIP THRUST
WIDE STANCE AND BAND AT HIP HEIGHT
USE BAND TENSION THATS VERY HARD FOR REP RANGE
3 SETS : 10-10-10
5. QUADRUPLED FIRE HYDRANTS
CAN USE ANKLE WEIGHTS IF APPLICABLE
2 SETS : 15-20 ISH
—————————————————————————————————————–
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
———————————————————————————————————-
****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.