03
12
2021

ALPHA GLUTES | MARCH 13 THRU 20

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 :

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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PERSONAL FB : ADAM HUNSAKER


JOIN MY GYM AND GET COACHING TOOLS AT : 

 BLACKHILLSBARBELL.COM
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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. PARTIAL RANGE BB DEADLIFT
(HIP EXTENSION DOMINANT)
CONVENTIONAL STANCE AND BLOCKS SET
AT 4 INCHES OR MAYBE HIGHER BASED ON YOUR
MOBILITY. YOU CAN SET PIN FOR 4 INCHES OR SO LESS RANGE ALSO.
2 WARM UP SETS
4 SETS : 12-10-8-5 + DROP 5

1. QUADRUPLED ABDUCTION + EXTENSION
ADD LIGHT GLUTE BAND JUST ABOVE KNEES.
ABDUCT FIRST,THEN KICK BACK INTO EXTENSION
3 SETS : 10 TO 12

2. QUADRUPLED PENDULUM HIP EXTENSION
USE REVERSE HYPER OR SMITH MACHINE
SUB : GLUTE BANDS, DB LOADING
3 SETS : 10 TO 12

3. BB GLUTE BRIDGE
ELEVATED FOOT POSITION(APPROX 3-5 INCHES)
3 SETS : 10 TO 12 + REST PAUSE 6 ON LAST SET

4.  45 DEGREE BACK EXTENSION
IN THORACIC SPINAL FLEXION
3 SETS : 12 TO 15

5. SEATED MACHINE ABDUCTION
3 SETS : 20 TO 25

 

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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. SINGLE DB BULGARIAN SPLIT SQUAT
OFF HAND LOADING (OPPOSITE HAND AS LEAD LEG)
4 SETS : 12-10-8-5 + DROP 5

1. STANDING BAND ABDUCTION
BAND AROUND ANKLES + STRAIGHT LEG ABDUCTION
3 SETS : 12 TO 15

2. STANDING HIP EXTERNAL ROTATION
CABLE OR BAND RESISTANCE
2 SETS : 10 TO 12

3. SINGLE LEG HIP THRUST
DB LOADING IF NEEDED
3 SETS : 10 TO 12

4. UNILATERAL DB RDL
DB LOADING IN OPPOSITE HAND AS LEAD LEG
3 SETS : 8 TO 10

5. STANDING CABLE LOW PULLEY
PULL THROUGH

ROUNDED SPINAL POSITION
3 SETS : 12 TO 15

 

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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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