ALL NEW | ALPHA GLUTES | FEB 20 THRU 27
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RESTORATION, ACTIVATION, AND DEVELOPMENT
FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”
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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
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ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
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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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THE GLUTE MECHANIC
WEEKLY WORKOUT 1
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS
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PL. BB KICKSTAND/B STANCE BB DEADLIFT
INSIDE HIP WIDTH STANCE
SHORT B STANCE (SPLIT STANCE)
3 SETS : 12-10-8 (MAKE SURE TO DO BOTH STANCES EACH SET)
TEMPO CUE : 3:1:1
*THESE ARE THE WARM UP SETS FOR THE
DEADLIFT, SO YOU CAN START MORE AGGRESSIVELY
3. BB DEADLIFT ( WITH RDL HIP EXTENSION)
CONVENTIONAL STANCE
OUTSIDE SHOULDER WIDTH BAR GRIP
5 SETS : 5-5-5-5-5
1. INCLINE SEATED ABDUCTION
GLUTE BAND JUST ABOVE KNEES
BACK SUPPORTED ON INCLINE BENCH
3 SETS : 15-15-15
2. SUMO STANCE 45 DEGREE BACK EXTENSION
IN SPINAL FLEXION
3 SETS : 25-20-15
3. REVERSE HYPEREXTENSION
I USE REVERSE HYPER TABLE
3 SETS : 25-20-15
4. SHOULDERS & FEET ELEVATED
SINGLE LEG HIP THRUST
EXTENDED RANGE SINGLE LEG THRUST
3 SETS : 10-10-10
5. BB HIP THRUST
3 SETS : 10-10-10 + REST PAUSE 5
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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 RECOVERY.
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THE GLUTE MECHANIC
WEEKLY WORKOUT 2
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTORS
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PL. HIGH BAR BB SQUAT
JUST OUTSIDE HIP WIDTH STANCE
HEELS ELEVATED FOR DEPTH
3 WARM UP SETS
4 SETS : 12-12-7-7 + DROP 7
1. SIDE LYING BANDED CLAM
LIGHT BAND ABOVE KNEES
3 SETS : 15-15-15
2. STANDING BAND ABDUCTION + EXTENSION
3 SETS : 12-12-12
3. UNILATERAL REVERSE HYPER
LEGS TOGETHER
3 SETS : 25-20-15
4. UNILATERAL HIP THRUST
USE DB LOADING IF NEEDED
3 SETS : 10-10-10
5. QUADRUPLED HIP EXTENSION
USE A GLUTE BAND ABOVE THE KNEES
2 SETS : 15-15
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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.