06
04
2022

SESSION ONE

By Adam 0

Alpha GlutesRESTORATION, 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(s) 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 :

Social Media Icons Collection, Social Media Clipart, Social Icons, Media Icons PNG and Vector with Transparent Background for Free Download | Social media icons, Instagram logo, Social media logos

ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
BLACK HILLS BARBELL | @blackhillsbarbell

90 DAYS TO ALPHA | @90daystoalpha
PERSONAL FB : ADAM HUNSAKER


JOIN MY GYM  AT : 

 BLACKHILLSBARBELL.COM
DEDICATEANDDOMINATE.COM
90DAYSTOALPHA.COM

——————————————————————————————

——————————————-


SESSION ONE

——————————————-

 

PL1. BB BACK SQUAT
ADD ON : posi band tension
just outside hip width stance with toes out
ramp up the heels also to stay more upright and
get more depth
4 sets : 20-8-6-4 + drop 6

 

PL2. DB SHORT STRIDE SPLIT SQUAT
front heel wedged with knee over
toe position to bias the quads
3 sets : 15-10-8 + drop 8
1. LYING FROG HIP FLEXOR RAISE/STRETCH
hips on edge of bench laying back. legs in frog
and lowering into stretch to a pull back up
3 sets : 5 to 8

2. STANDING CABLE HIP EXTERNAL ROTATION
loop/band just below the knees and opening
hip up with cable tension into external rotation.
leg in a bent knee position.
3 sets : 10 to 15

3. STANDING BAND STRAIGHT LEG
ABDUCTION
light banded kick outs to the side
for the glute medius.
3 sets : 15 to 20

4. SINGLE LEG BENT KNEE REVERSE HYPER
bent knee kickback/hip extension.
3 sets : 8 to 12

5. FULL REVERSE HYPER TO
BB GLUTE BRIDGE
legs together and full sprawl reverse
hyper then jump into a glute bridge from
the floor position. stance for glute bridge is hip
width.
3 sets : 15 to 25 | 8-8-8

 

Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven