10
02
2020

ALPHA GLUTES | OCT 3 THRU 10

By Adam 0

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Alpha GlutesRESTORATION, ACTIVATION, AND 
DEVELOPMENT

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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. SHOW ME YOUR PROGRESS.

#alphaglutes
@alpha_elite_physiques
@blackhillsbarbell


JOIN MY GYM AND GET COACHING TOOLS AT : 

 BLACKHILLSBARBELL.COM

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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS

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ACTIVATION : 

A. FROG REVERSE HYPER

PL. SMITH MACHINE SUMO STANCE SQUAT
VERY WIDE SUMO STANCE WITH TOES WAY OUT
HIGH BAR LOADED & VERTICAL SPINAL POSITION
4 SETS : 20-15-10-5 + DROP 10

1. UNILATERAL REVERSE HYPER
STAT A BIT MORE UPRIGHT ON THESE
3 SETS : 20-20-20

2. BENT KNEE REVERSE HYPER
BAND RESISTED
3 SETS : 12-12-12

SUPERSET WITH

BENT KNEE HANGING ABDUCTION
DONE FROM REVERSE HYPER TABLE IN BOTTOM POSITION
JUST ABDUCT FROM THERE
3 SETS : FAILURE

3. 45 DEGREE BACK EXTENSION
3 SETS : 12-12-12

4. STANDING BAND ABDUCTION
2 SETS : 12-12

SUPERSET WITH

SEATED MACHINE ABDUCTION
2 SETS : 20-20

5. SEATED MACHINE ADDUCTION
HEAVY REPS
2 SETS : 12-12

SUPERSET WITH

SEATED MACHINE ADDUCTION
LIGHTER REPS
2 SETS : 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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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS

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ACTIVATION : 

A. FROG REVERSE HYPER

PL. STANDING BB GOOD MORNING
SUMO STANCE
4 SETS : 12-12-12-12

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

2. UNILATERAL HIP THRUST
LOADING : BB/LANDMINE
3 SETS : 8-8-8

3. QUADRUPLED PENDULUM HIP EXTENSION
2 SETS : 12-12

4. BANDED HIP THRUST
3 SETS : 12-12-12

SUPERSET WITH

BANDED BENT KNEE HANGING ABDUCTION
DONE FROM REVERSE HYPER TABLE IN BOTTOM POSITION
JUST ABDUCT FROM THERE
3 SETS : FAILURE

4. STANDING CABLE HIP EXTERNAL ROTATION
3 SETS : 12-12-12

SUPERSET WITH

SEATED MACHINE ADDUCTION
3 SETS : 20-20-20

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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.

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