DAILY TRAINER : OCT 19 THRU 26
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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ACCESSORY WORK MENU
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***ACCESSORY WORK IS JUST THAT, THE EXTRA LITTLE THINGS TO WORK ON TO BECOME BETTER AND MORE VERSATILE IN TRAINING AND BRING UP SOME OF THE POSSIBLE WEAK POINTS YOU MAY HAVE.
– MOBILITY MENU –
1. SEE “ALPHA MOBILITY GUIDE“
2. FOLLOW @JOETHERAPY ON INSTAGRAM FOR MUSCLE RELEASE TECHNIQUES
3. CHECK OUT MOBILITY WOD ON YOUTUBE
4. DEFRANCO’S LIMBER 11
5. ASK COACH WHAT MOBILITY TO DO BASED ON YOUR INDIVIDUAL ISSUES/NEEDS
***ADDRESS YOUR MOBILITY ISSUES….THEY WON’T FIX THEMSELVES***
– CONDITIONING MENU –
2. IF YOU’RE ON MANAGEMENT COACHING, ASK COACH HOW TO APPLY CARDIO/CONDITIONING TO YOUR PROGRAM. GENERALLY SPEAKING 2-3 HIIT SESSIONS WEEKLY WILL BE ADEQUATE FOR THOSE WANTING TO ADD IN SOME CONDITIONING WORK. 10-15 MINUTE SESSIONS IS ALL YOU WILL NEED.
MY PERSONAL CONDITIONING ROUTINE CURRENTLY :
NONE : I AM FOCUSING ON TRAINING WITH AS MUCH INTENSITY AS POSSIBLE AND USING SHORTER REST PERIODS BETWEEN SETS AS WELL AS MAKING SURE TO DO ALL OF THE ACCESSORY WORK EVEN IF IT ADDS A 7TH DAY TO MY SPLIT TO GET IT ALL IN.
– CORE MENU –
LOWER ABS
1. DECLINE/FLAT BENCH BODYWEIGHT KNEE TUCK 2-3X12-20
2. HANGING TOE TO BAR WITH TUCKED KNEES 2-3XFAILURE
3. LEG LIFT AND HIP TUCK W/ STABILITY BALL BETWEEN ANKLES 2-3X20
4. LYING BANDED KNEE TUCKS 2-3X12-20
5. SWISS BALL PIKES OR CONCEPT 2 ROWER PIKES 2-3X12-20
MID/UPPER ABS
1. WEIGHTED HANGING KNEE RAISE (USING DIP BELT) 2-3X8-12
2. SICILIAN CRUNCH 2-3X4-6
3. WEIGHTED PLATE CRUNCH 2-3X12-20
4. SUSPENSION/TRX KNEE TUCKS2-3X12-20
TRANSVERSE ABS /OBLIQUES
1. BANDED OBLIQUE KNEE RAISE 2-3X12-20
2. HIP ABDUCTED AB ROLLOUT 2-3XFAILURE
3. CABLE PALLOF PRESS 2-3X8-12
4. HIGH/LOW KETTLEBELL CARRIES 2-3X50 FT
TOTAL CORE STRENGTH
1. HEAVY FARMERS CARRY 2-3X50 FEET
2. AB WHEEL/BB ROLL OUTS 2-3X12-20
3. VERTICAL CABLE PRESS (USE ROPE) 2-3X6 STAGGERED EACH WAY/LUNGE POSITION
4. OVERHEAD HELD CARRIES 2-3X50 FEET
– NECK TRAINING MENU –
1. DB NECK FLEXION
3 SETS : 12-12-12
2. MACHINE NECK EXTENSION
3 SETS : 12-12-12
3. DB/BODYWEIGHT SIDE NECK FLEXION
2 SETS : 12-12
*START EASY WITH NECK TRAINING SO YOU DON’T GET TOO SORE AND CAN’T MOVE YOUR NECK. MAYBE YOU DON’T WANT A THICK NECK, BUT IT WILL HELP WITH OVERALL STABILITY AND BRACING. IT WILL ALSO SAVE YOU FROM TENSION HEADACHES, NECK DISCOMFORT FROM HARD TRAINING WHEN YOU STRENGTHEN THIS REGION.
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DAILY TRAINER
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*EACH GREEN HEADING INDICATES 1 SPLIT TRAINING SESSION IN ORDER AS LISTED BELOW AND THE MUSCLE GROUPS OF FOCUS EACH DAY
*6 DAY TRAINING SPLIT
*ACCESSORY WORK ABOVE
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— TRAINING/INTENSITY TECHNIQUE(S) OF THE WEEK —
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HIGH FREQUENCY
HIGH REP PYRAMIDS
STRENGTH SETS
DROPSETS
VERY HIGH REP SETS
STRAIGHT SETS
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QUAD DOMINANT/HAMS/CALVES
LIGHT GLUTES/ADDUCTORS
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PREHAB/ACTIVATION
SHOULDER OPENERS/FRONT RACK MOBILITY
SUPER SQUAT MOBILITY
ANKLE/FOOT MOBILITY
PSOAS STRETCH/RELEASE
HIP INTERNAL/EXTERNAL ROTATION
SINGLE LEG HIP THRUST W/ HIP SHIFT
COSSACK SQUAT
ADDUCTOR STRETCH
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1. UNILATERAL SEATED LEG EXTENSION
4 SETS : 30-25-20-15
2. BB HACK SQUAT
CANNONBALL STANCE + HEELS ELEVATED
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + DROP 6
3. 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
4. LYING DB LEG CURL
OFF FLAT BENCH + DB BETWEEN FEET
4 SETS : 12-12-12-12 + DROP 12
5. BODYWEIGHT SISSY SQUAT
FEET CLOSE TOGETHER + ON THE TOES
4 SETS : FAILURE
6. SEATED MACHINE ADDUCTION
4 SETS : 20-20-20-20
ACCESSORY WORK
A1. SEATED DB TIBIALIS RAISE
3 SETS : 30-25-20
A2. STANDING SMITH MACHINE CALF RAISE
4 SETS : 12-12-12-12 + DROP 12
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CHEST/LIGHT BACK
LIGHT TRICEPS/NECK
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PREHAB/ACTIVATION
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. SEATED MED. D GRIP CABLE ROW
4 SETS : 12-12-12-12
2. PEC DECK FLYS
4 SETS : 30-25-20-15
3. DB BENCH PRESS
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + DROP 6
4. HIGH INCLINE BB BENCH PRESS
WIDE GRIP
4 SETS : 12-12-12-12 + DROP 12
5. INCLINE CABLE FLY
4 SETS : 12-12-12-12 + DROP 12
6. TRICEP V BAR PRESSDOWN
4 SETS : 12-12-12-12 + DROP 12
ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
B. LOWER ABS OR AB CIRCUIT (SEE MENU ABOVE)
C. NECK SIDE FLEXION + EXTENSION (SEE ABOVE)
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RECOMMENDED :
ALPHA GLUTES
ACCESSORY WORK DAY
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1. JOIN ALPHA GLUTES TO INCORPORATE THOSE
2. LOOK AT THE ACCESSORY WORK IN THESE WORKOUTS
THAT YOU AREN’T CURRENTLY DOING
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BACK/LIGHT DELTS/ABS
LIGHT BICEPS/TRAPS
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PREHAB/ACTIVATION
RHOMBOID RELEASE USING TENNIS BALL
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. LYING CABLE LATERAL RAISE
CABLE CROSSOVER LYING ON BENCH
4 SETS : 12-12-12-12
2. TRAP BAR LANDMINE ROW
4 SETS : 12-12-12-12 + DROP 12
3. NEUTRAL GRIP PULL UP
4 SETS : 6-6-6-6 + DROP 6
4. INCLINE CHEST SUPPORTED DB ROW
4 SETS : 12-12-12-12 + DROP 12
5. LAT PULLDOWN
WIDE TO NARROW : NARROWER GRIP EACH SET
4 SETS : 12-12-12-12 + DROP 12
6. CABLE STRAIGHT ARM PULLDOWN
3 SETS : 20-20-20
7. DB PREACHER CURL
4 SETS : 12-12-12-12 + DROP 12
ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
B. SNATCH GRIP BB SHRUG
4 SETS : 12-12-12-12 + DROP 12
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HAMSTRING DOMINANT/QUADS
LIGHT GLUTES/CALVES
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PRE-HAB/ACTIVATION
PVC PIPE SHOULDER OPENERS
HIP EXTENSION/SUMO PREP
PIRIFORMIS RELEASE
HIP INTERNAL/EXTERNAL ROTATION
COSSACK SQUAT
FROG PUMPS
SINGLE LEG HIP THRUST WITH HIP SHIFT
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1. SEATED LEG CURL
FEET TOGETHER
4 SETS : 30-25-20-15
2. BI-LATERAL LANDMINE RDL
HIP WIDTH STANCE
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + DROP 6
3. SUMO STANCE SSB/BB BOX SQUAT
BOX SET TO PARALLEL OR JUST BELOW
4 SETS : 12-12-12-12 + DROP 12
4. MACHINE HACK SQUAT
HIP WIDTH STANCE + TOES SLIGHTLY OUT
4 SETS : 12-12-12-12 + DROP 12
5. LONG STRIDE SMITH MACHINE HIP THRUST
OBTUSE LEG ANGLE FOR HAMSTRING DOMINANCE
4 SETS : 12-12-12-12
6. STANDING LEG CURL
4 SETS : 12-12-12-12 + DROP 12
ACCESSORY WORK
A1. SEATED CALF RAISE
FEET TOGETHER
3 SETS : 12-12-12
A2. HACK SQUAT CALF RAISE
HIP WIDTH STANCE
3 SETS : 12-12-12
A3. STANDING UNILATERAL TIBIALIS RAISE
USE STANDING CALF RAISE MACHINE
3 SETS : 12-12-12
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SHOULDERS/TRAPS/ABS
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PRE-HAB/ACTIVATION
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. CHEST SUPPORTED T BAR FACE PULL/ROW
THINK FACE PULL IN THE SETUP
PULL HIGH TO TARGET REAR DELT/UPPER BACK
4 SETS : 12-12-12-12 + DROP 12
2. SEATED MACHINE SHOULDER PRESS
NEUTRAL GRIP
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + DROP 6
3. INCLINE DB LATERAL RAISE
4 SETS : 12-12-12-12 + DROP 12
4. SNATCH GRIP ECCENTRIC BB PUSH PRESS
BEHIND THE HEAD + SLOW NEGATIVES
4 SETS : 12-12-12-12
5.SEATED CABLE REAR DELT FLY
SLIGHT HIGH TO LOW CABLE MOTION
2 SETS : 20-20
SEATED REVERSE GRIP EZ BAR SHOULDER PRESS
UNDERHAND GRIP
2 SETS : 20-20
SEATED HEAVY PARTIAL DB LATERAL RAISE
2 SETS : 20-20
ACCESSORY WORK
A. SMITH MACHINE SHRUG
CLOSE GRIP
4 SETS : 12-12-12-12 + DROP 12
B. NECK FLEXION + EXTENSION (SEE ABOVE)
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BICEPS/TRICEPS/LIGHT BACK
LIGHT CHEST
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PRE-HAB/ACTIVATION
BAND SHOULDER OPENERS
HANGING LAT STRETCH
SHOULDER INTERNAL/EXTERNAL ROTATION
UPPER TRAP STRETCH WITH BARBELL
BICEP/TRICEP MASH ON TENNIS BALL
DB RADIAL + ULNAR DEVIATION
DB SUPINATION + PRONATION
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***SUPERSET BICEPS AND TRICEPS EXERCISES***
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FOREARMS
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1A. DB RADIAL + ULNAR DEVIATION
1 SET : 12 REPS
1B. DB SUPINATION + PRONATION
1 SET : 12 REPS
2. CABLE WRIST CURL IN ELBOW FLEXION
3 SETS : 12-12-12
SUPERSET WITH
CABLE WRIST EXTENSION IN ELBOW FLEXION
3 SETS : 12-12-12
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BICEPS
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1. CHIN UP
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + DROP 6
2. DB PREACHER CURL
4 SETS : 12-12-12-12 + DROP 12
3. INCLINE DB HAMMER GRIP SPIDER CURL
LEAN AGAINST HIGH INCLINE BENCH
4 SETS : 12-12-12-12 + DROP 12
4. WIDE GRIP STANDING CABLE CURL
4 SETS : 12-12-12-12
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TRICEPS
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1. CHEST FOCUSED DIP
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + DROP 6
2. CABLE CROSSOVER TRI PRESSDOWN
4 SETS : 12-12-12-12 + DROP 12
3. CABLE CROSSOVER OVERHEAD KATANA EXTENSIONS
CABLES CROSSED OVER BEHIND THE HEAD
4 SETS : 12-12-12-12 + DROP 12
4. UNILATERAL DB KICKBACK
4 SETS : 12-12-12-12
ACCESSORY WORK
A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)
B. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
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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.
**FOR CARDIO/CONDITIONING PROTOCOLS, CONSULT WITH YOUR COACH BASED ON YOUR PERSONAL NEEDS/GOALS.
**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.