ALPHA GLUTES : MAY 2 THRU MAY 9
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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 :
GENERAL PROGRESSIVE OVERLOAD
STRENGTH/STRAIGHT SETS
HYPERTROPHY PYRAMIDS
VERY HIGH REPS
REST PAUSE SETS
DROPSETS
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– ALPHA GLUTES 1 –
PL. DB FRONT SQUAT
ATHLETIC STANCE + HEELS ELEVATED
DB’S LOADED ON SHOULDERS (FRONT RACK)
1-2 WARM UP SETS @ 12-10 REPS
4 SETS : 6-6-6-6 + DROPSET LAST SET TO GOBLET SQUAT
1. SEATED MACHINE ADDUCTION
3 SETS : 25-25-25
2. SEATED MACHINE ABDUCTION
2 SETS : 20-15
3. STANDING CABLE HIP EXTERNAL ROTATION
2 SETS : 12-10 + DROP 10
4. HEAVY BANDED HIP THRUST
4 SETS : 20-15-12-10 + DROP 10
5. UNILATERAL REVERSE HYPER
2 SETS : 30-30
6. BENT KNEE REVERSE HYPER
3 SETS : 15-15-15
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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. ROMANIAN DEADLIFT
TOES SLIGHTLY ELEVATED + HIP WIDTH STANCE
LOADING OPTIONS : LANDMINE/DB/BB
4 SETS : 20-15-12-10 + DROP 10
1. WIDE STANCE CABLE PULL THROUGH
SUMO STANCE
3 SETS : 15-15-15
2. SIDE LYING EXTENDED RANGE ABDUCTION
2 SETS : FAILURE
3. STANDING CABLE ADDUCTION
BAND/STRAP AROUND ANKLES
3 SETS : 15-15-15
4. FEET ELEVATED DB FROG PUMP
FEET ON BENCH/PLYO BOX + SHOULDERS ON FLOOR
2 SETS : 30-30
5. SEATED MACHINE ABDUCTION
SHOULDERS ELEVATED + SINGLE LEG THRUST
LOADING : BODYWEIGHT/BAND/DB
3 SETS : 25-25-25
6. REVERSE HYPER
2 SETS : 25-25
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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.