04
16
2021

ALL NEW | ALPHA GLUTES

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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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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THE GLUTE MECHANIC
WEEKLY WORKOUT 1

GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ABDUCTION

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PL. SINGLE LEG TOES ELEVATED
SQUAT
USE RACK FOR SUPPORT AND SIT BACK
INTO POSTERIOR CHAIN ON THESE
4 SETS : 12-12-12-12 + REST PAUSE 6

1. UNILATERAL REVERSE HYPER
3 SETS : 15-15-15

2. STANDING BAND ABDUCTION TO
HIP EXTENSION
BAND AROUND ANKLES OR JUST ABOVE KNEES
3 SETS : 8 TO 10

3. BB HIP THRUST
3 SETS : 12-10-8 + REST PAUSE 8

4.  STANDING CABLE SUMO PULL THROUGHH
IN SPINAL FLEXION
3 SETS : 10 TO 12

5. SIDE LYING EXTENDED RANGE
STRAIGHT LEG ABDUCTION
SIDE LYING ON BENCH
3 SETS : 15 TO 20

 

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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/ABDUCTION

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PL. DB SPLIT SQUAT
SIDE LOADED WITH MEDIUM
STRIDE LEGNTH
4 SETS : 12 TO 15

1. REVERSE HYPER
3 SETS : 15-20-25

2. STANDING CABLE HIP EXTERNAL
ROTAION/ABDUCTION
BAND/STRAP JUST BELOW KNEE
3 SETS : 10 TO 12

3. UNILATERAL BENT KNEE REVERSE HYPER
3 SETS : 8 TO 10

4. BB GLUTE BRIDGE
3 SETS : 12 TO 15

5. 45 DEGREE BACK EXTENSION
GLUTE BIASED IN SPINAL FLEXION
3 SETS : 12 TO 15

 

****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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