ALPHA GLUTES : OCT 19 THRU 26
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AEP ALPHA GLUTES
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***IF YOU ARE USING ONLY ALPHA GLUTES AND NOT THE DAILY TRAINER, YOU WILL WANT TO DO THE PRIMARY LIFT (PL) ON TOP OF THE OTHER MOVEMENTS. IF YOU ARE USING THE DAILY TRAINER, YOU WILL EXCLUDE THE PRIMARY LIFT (PL) AS YOU DO NOT REQUIRE THE EXTRA VOLUME. ANY QUESTIONS – USE COMMENT BUBBLE ABOVE.
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TAG ME IN YOUR BOOTY POSTS ON SOCIAL MEDIA AND I’LL SHARE THEM ON MY STORY. ACTUAL WORKOUTS OR YOUR BOOTY PROGRESS.
#alphaglutes
@alpha_elite_physiques
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DYNAMIC WARM UP FOR OPTIMAL GLUTE TRAINING :
This lasts around 5 minutes. I have clients perform something like the following:
Rectus femoris stretch 1 x :30 sec
Walking knee hugs 1 x 20
Walking lunges 1 x 20
Monster walks 1 x 20
Single leg glute bridges 1 x 20
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– ALPHA GLUTES 1 –
PL. DB BULGARIAN SPLIT SQUAT
SHORT STRIDE + SLIGHT HEEL ELEVATION
DB ON LEAD LEG SIDE + HOLD ONTO SOMETHING FOR STABILITY
4 SETS : 12-12-12-12 + DROP 12
1. CABLE HIP EXTERNAL ROTATION
2 SETS : 15-15
2. SIDE LYING EXTENDED RANGE ABDUCTION
2 SETS : 15-15
3. BB GLUTE BRIDGE
OFF FLOOR POSITION
3 SETS : 12-12-12
4. SHOULDERS + FEET ELEVATED BANDED HIP THRUST
BAND AND/OR FREE WEIGHT
2 SETS : 20-20
5. FROG PUMP
DB + BAND TENSION
2 SETS : 30-30
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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.
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– ALPHA GLUTES 2 –
PL. BB RDL
HIP WIDTH STANCE
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + DROP 6
1. SIDE LYING HIP RAISE
3 SETS : FAILURE
SUPERSET WITH
SEATED MACHINE ADDUCTION
LEGS KICKED STRAIGHT OUT
3 SETS : 15-15-15
2. STANDING CABLE PULL THROUGH
FEET WIDE + TOES OUT
2 SETS : 15-15
3. BENT KNEE REVERSE HYPER
BAND TENSION
2 SETS : 15-15
4. REVERSE HYPER
FREE WEIGHT + BAND TENSION
3 SETS : 15-15-15
5. BACK EXTENSION
IN SPINAL FLEXION
3 SETS : 20-20-20
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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.
**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.