ALPHA GLUTES : APRIL 25 THRU MAY 2
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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 IG 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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INTENSITY VARIABLES :
SMALL SPLIT CHANGE
GENERAL PROGRESSIVE OVERLOAD
STRENGTH PYRAMIDS
HYPERTROPHY PYRAMIDS
VERY HIGH REPS
REST PAUSE SETS
SUPERSETS
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– ALPHA GLUTES 1 –
PL. SEATED BB GOOD MORNING
FROM BENCH/PLYO BOX AND SUMO STANCE
SUB : SUMO STANCE BB RDL
4 SETS : 12-12-10-10
1. STANDING BAND ABDUCTION
LIGHT BAND AROUND ANKLES
2 SETS : FAILURE
2. SEATED MACHINE ADDUCTION
LAYING BACK
3 SETS : 20-20-20 + DROP 20
3. SIDE LYING HIP RAISE
2 SETS : FAILURE
4. BB HIP THRUST
JUST OUTSIDE SHOULDER WIDTH STANCE
3 SETS : 12-12-12 + REST PAUSE 6
5. BENT KNEE FROG REVERSE HYPER
2 SETS : FAILURE
6. REVERSE HYPEREXTENSION
3 SETS : 20-20-20
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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.
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– ALPHA GLUTES 2 –
PL. BB SPLIT SQUAT
LONG STRIDE + OFF THE PINS
1-2 WARM UP SETS @ 12-10 REPS
4 SETS : 8-6-4-4 + DROP 15
1. 45 DEGREE BACK EXTENSION
WIDE STANCE IN SPINAL FLEXION
3 SETS : 20-20-20
2. SEATED MACHINE ABDUCTION
4 SETS : 35-30-25-20
SUPERSET
3. SEATED MACHINE ADDCUTION
4 SETS : 35-30-25-20
4. SHOULDERS ELEVATED FROG PUMP
2 SETS : 20-20
5. UNILATERAL HIP THRUST
SHOULDERS ELEVATED + SINGLE LEG THRUST
LOADING : BODYWEIGHT/BAND/DB
3 SETS : 10-10-10
6. BENT KNEE REVERSE HYPER
2 SETS : FAILURE
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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.