ALPHA GLUTES | OCT 10 THRU 17
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RESTORATION, 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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GLUTE MAXIMUS/GLUTE MEDIUS
GLUTE MINIMUS/ADDUCTORS
ABDUCTORS
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ACTIVATION :
A. FROG REVERSE HYPER
PL. BB DEADLIFT (RDL HIP EXTENSION DOMINANT)
2 WARM UP SETS (1 CONVENTIONAL & 1 SUMO STANCE)
WORKING SETS ARE DONE CONVENTIONALLY
HIP WIDTH STANCE
4 SETS : 4-4-4-4 + DROP 4 + DROP 4
1. SMITH MACHINE FROG PUMP
USE FLAT BENCH AND LOAD SMITH LIKE YOU
WOULD A DB FROG PUMP
3 SETS : 20-20-20
2. QUADRUPLED PENDULUM HIP EXTENSION
3 SETS : 12-12-12
SUPERSET WITH
SEATED MACHINE ABDUCTION
3 SETS : 20-20-20
3. UNILATERAL REVERSE HYPER
3 SETS : 20-20-20
4. SMITH MACHINE HIP THRUST
3 SETS : 20-15-10
SUPERSET WITH
SEATED MACHINE ADDUCTION
3 SETS : 20-20-20
5.BENT KNEE HANGING ABDUCTION & EXTENSION
THE GLUTEATOR
LEGS HANGING AND UP AND OUT MOTION OF A
BENT KNEE REVERSE HYPER & ABCUTION TOGTHER
3 SETS : FAILURE
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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. SUMO STANCE SMITH MACHINE SQUAT
WIDE SUMO STANCE WITH TOES WAY OUT
1-2 WARM UP SETS
4 SETS : 12-10-8-6 + DROP 6
1.45 DEGREE BACK EXTENSION
WIDE STANCE IN SPINAL FLEXION
ADD BAND TENSION
3 SETS : 12-12-12 + DROP TO FAILURE
2. REVERSE HYPER
3 SETS : 30-25-20
3. BAND RESISTED UNILATERAL BENT KNEE REVERSE HYPER
USE REVERSE HYPER TABLE
2 SETS : 15-15
4. SHOULDERS ELEVATED SINGLE LEG HIP THRUST
ADD LOADING IF NEEDED (BB/DB)
3 SETS : 10-10-10
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
BAND/STRAP JUST BELOW KNEE
3 SETS : 20-15-12
SUPERSET WITH
STANDING CABLE ADDUCTION
BAND STRAP AROUND ANKLE
3 SETS : 20-15-12
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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.