NEW | ALPHA GLUTES | FEB 26 THRU MAR 6
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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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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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THE GLUTE MECHANIC
WEEKLY WORKOUT 1
GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS
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PL. WIDE GRIP BB RDL
OUTSIDE SHOULDER WIDTH GRIP
2 WARM UP SETS
5 SETS : 8-7-6-5-4 + DROP 8
1. STANDING BENT KNEE BAND ABDUCTION
TO EXTENSION
GLUTE BAND JUST ABOVE KNEES.
PERFROM HIP ABDUCTION THEN KICK STRAIGTHT
BACK INTO HIP EXTENSION
3 SETS : 15-15-15
2. GLUTE BIASED 45 DEGREE BACK
EXTENSION
PUT PAD AS HIGH ON YOUR HIPS AS POSSIBLE
AND ROUND YOUR BACK.
STANCE IS OUTSIDE HIP WIDTH AND TOES OUT.
3 SETS : 25-20-15
3. BB GLUTE BRIDGE
FROM FLOOR POSITION.
PICK YOUR MOST COMFORTABLE STANCE
3 SETS : 25-20-15
4. SINGLE LEG BENT KNEE
REVERSE HYPER
3 SETS : 10-10-10
5. SEATED MACHINE ABDUCTION
PLACE LIGHT BAND JUST ABOVE KNEES
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. LINEAR HACK SQUAT
SUB : BB HACK SQUAT
ATHLETIC STANCE
RAMP ANGLE SET LOW
4 SETS : 20-15-12-10 + REST PAUSE 5
TEMPO CUE : 2:1:1
1. STANDING STRAIGTH LEG
BAND ABDUCTION
LIGHT BAND AROUND ANKLES>
PULL WITH GLUTES NOT HIP FLEXORS
3 SETS : 15-15-15
2. DB FROG PUMP WITH BAND
PLACE LIGHT BAND JUST ABOVE KNEES
TO RESIST ABDUCTION
3 SETS : 12-12-12
3. BB HIP THRUST
POSTERIOR PELVIC TILT
3 SETS : 25-20-15
4. REVERSE HYPER
DYNAMIC SWING METHOD
3 SETS : 10-10-10
5. QUADRUPLED HIP ABDUCTION
TO EXTENSION
USE A GLUTE BAND ABOVE THE KNEES
2 SETS : 15-15
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FOLLOW ME ON FACEBOOK, IG. AND YOUTUBE :
FB : ALPHA ELITE PHYSIQUES
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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.