DAILY TRAINER : OCT 26 THRU NOV 2
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
————————————————————
ACCESSORY WORK MENU
————————————————————
***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 : 15-15-15
2. MACHINE NECK EXTENSION
3 SETS : 15-15-15
3. DB/BODYWEIGHT SIDE NECK FLEXION
2 SETS : 15-15
*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.
——————————————————–
DAILY TRAINER
——————————————————–
*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
—————————————————————
— TRAINING/INTENSITY TECHNIQUE(S) OF THE WEEK —
.
.
MINOR SPLIT CHANGES
HYPERTROPHY PYRAMIDS
STRENGTH LADDERS
DROPSETS
CLUSTER SETS
STRAIGHT SETS
VERY HIGH REPS
FINISHER SEQUENCES
.
.
——————————————–
QUAD DOMINANT/HAMS/CALVES
LIGHT GLUTES/ADDUCTORS
——————————————–
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
______________________________________
1. SEATED MACHINE ADDUCTION
4 SETS : 30-30-20-20
2. REVERSE DECLINE LYING CABLE LEG CURL
USE LIGHT BAND ATTACHED TO LOW CABLE PULLEY
4 SETS : 15-12-10-8 + DROP 8
3. DB GOBLET CANNONBALL SQUAT
ELEVATED HEELS + FRONT RACK DB HOLD
4 SETS : 15-12-10-8 + DROP 8
4. WIDE STANCE BB PIN/BOX SQUAT
SET PINS TO PARALLEL OR JUST BELOW
1-2 WARM UP SETS
CLUSTER SET IS 3 SETS OF 2 WITH VERY SHORT REST PERIODS
5 SETS : 10-8-6-4-2/2/2 CLUSTER SET
5. SMITH MACHINE VERTICAL LEG PRESS
FEET CLOSE TOGETHER + ON THE TOES
4 SETS : 15-12-10-8 + DROP 8
6. FINISHER SEQUENCE FINISHER SEQUENCE (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. SWISS BALL LEG CURL
HIP WIDTH STANCE
2-3 SETS : FAILURE
B. SEATED LEG EXTENSION
USE AIREX FOAM PAD FOR MORE RANGE OF MOTION IF YOU HAVE ONE
2-3 SETS : 15-15
C. BODYWEIGHT BULGARIAN SPLIT SQUAT
REAR FOOT ELEVATED
2-3 SETS : FAILURE (MATCH EACH SIDE FOR REPS)
ACCESSORY WORK
A1. SEATED BANDED TIBIALIS RAISE
3 SETS : 15-15-15
A2. SEATED CALF RAISE
4 SETS : 15-15-15-15
————————————————
CHEST/LIGHT BACK
LIGHT TRICEPS/NECK
————————————————
PREHAB/ACTIVATION
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
______________________________________
1. ONE ARM DB ROW
USE FLAT BENCH FOR SUPPORT
4 SETS : 15-12-10-8 + DROP 8
2. LOW INCLINE NEUTRAL DB PRESS/FLY
4 SETS : 15-12-10-8 + DROP 8
3. BB PIN PRESS
SET PINS JUST ABOVE CHEST HEIGHT ON RACK
1-2 WARM UP SETS
5 SETS : 10-8-6-4-2/2/2 CLUSTER SET
4. HIGH INCLINE DB PRESS
4 SETS : 15-12-10-8 + DROP 8
5. HIGH TO LOW CABLE FLY
4 SETS : 15-12-10-8 + DROP 8
6. FINISHER SEQUENCE FINISHER SEQUENCE (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. TRICEP BENCH/PLYO BOX DIPS
NEUTRAL GRIP IF POSSIBLE
2-3 SETS : FAILURE
B. PUSH UPS
2-3 SETS : FAILURE
C. INCLINE SVEND PRESS
USE WEIGHT PLATE(S)
2-3 SETS : 15-15
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)
—————————————–
RECOMMENDED :
ALPHA GLUTES
ACCESSORY WORK DAY
—————————————–
1. JOIN ALPHA GLUTES TO INCORPORATE THOSE
2. LOOK AT THE ACCESSORY WORK IN THESE WORKOUTS
THAT YOU AREN’T CURRENTLY DOING
—————————————–
BACK/LIGHT DELTS/ABS
LIGHT BICEPS/TRAPS
—————————————–
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
_____________________________________
1. INCLINE DB LATERAL RAISE
LYING ON INCLINE BENCH
4 SETS : 15-12-10-8 + DROP 8
2. NEUTRAL GRIP LAT PULLDOWN
MODERATE WIDTH GRIP
4 SETS : 15-12-10-8 + DROP 8
3. CHEST SUPPORTED BB ROW
HIGH BENCH OR ELEVATED BENCH
NEUTRAL GRIP USING D GRIP HANDLES
4 SETS : 15-12-10-8 + DROP 8
4. SNATCH GRIP LAT PULLDOWN BEHIND THE HEAD
4 SETS : 15-12-10-8 + DROP 8
5. REVERSE GRIP SEATED CABLE ROW
4 SETS : 15-12-10-8 + DROP 8
6. DB PREACHER CURL
4 SETS : 15-12-10-8 + DROP 8
7. FINISHER SEQUENCE FINISHER SEQUENCE (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. CABLE ROPE PULLOVER
FEET ON FLOOR AND SHOULDER BENCH SUPPORTED
LOW PULLEY CABLE
2-3 SETS : 15-15
B. SEATED CLOSE D GRIP CABLE ROW
2-3 SETS : 15-15
C. ROPE FACE PULL/HIGH ROW
2-3 SETS : 15-15
ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
B. DB FARMERS WALK
4 SETS : HEAVY DB’S TO FAILURE
—————————————————-
HAMSTRING DOMINANT/QUADS
ABDUCTORS/CALVES
—————————————————-
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
_____________________________________
1. SEATED MACHINE ABDUCTION
4 SETS : 30-30-20-20
2. LEG PRESS
INSIDE HIP WIDTH STANCE
4 SETS : 15-12-10-8 + DROP 8
3. TRAP BAR DEADLIFT
INSIDE HIP WIDTH STANCE
5 SETS : 10-8-6-4-2/2/2 CLUSTER SET
4. BB GOOD MORNING
ATHLETIC STANCE
4 SETS : 15-12-10-8 + DROP 8
5. NORDIC LEG CURL
4 SETS : FAILURE
6.FINISHER SEQUENCE (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. STRADDLE LIFT
2-3 SETS : 15-15
B. SEATED LEG CURL
2-3 SETS : 15-15
C. LONG STRIDE BODYWEIGHT BULGARIAN SPLIT SQUAT
OBTUSE LEG ANGLE IN TOP POSITION
2-3 SETS : FAILURE
ACCESSORY WORK
A1. STANDING UNILATERAL DB CALF RAISE
HOLD DB IN HAND
3 SETS : 15-15-15
A2. SEATED CALF RAISE
FEET CLOSE TOGETHER
3 SETS : 15-15-15
A3. STANDING UNILATERAL TIBIALIS RAISE
USE STANDING CALF RAISE MACHINE
3 SETS : 15-15-15
—————————————–
SHOULDERS/LIGHT CHEST
TRAPS/ABS
—————————————–
PRE-HAB/ACTIVATION
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
______________________________________
1. REVERSE PEC DECK FLY
4 SETS : 15-12-10-8 + DROP 8
2. INCLINE DB LATERAL RAISE
CHEST SUPPORTED
4 SETS : 15-12-10-8 + DROP 8
3. HIGH INCLINE SMITH MACHINE PRESS
MED/WIDE GRIP
4 SETS : 15-12-10-8 + DROP 8
4. SEATED ECCENTRIC SNATCH GRIP BB PRESS
BEHIND THE HEAD + SLOW NEGATIVES
5 SETS : 10-8-6-4-2/2/2 CLUSTER SET
5.SEATED CABLE FRONT RAISE TO OVERHEAD POSITION
3 SETS : 12-10-8 + DROP 8
6.FINISHER SEQUENCE (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. SEATED CABLE REAR DELT PULLBACK
2-3 SETS : 15-15
B. SEATED DB LATERAL SWING RAISE
2-3 SETS : 15-15
C. SEATED DB UNDERHAND GRIP FRONT RAISE
2-3 SETS : 15-15
ACCESSORY WORK
A. SHRUG ON STANDING CALF RAISE MACHINE
4 SETS : 15-15-15-15
B. NECK FLEXION + EXTENSION (SEE ABOVE)
—————————————————
BICEPS/TRICEPS/LIGHT BACK
FOREARMS
—————————————————-
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
______________________________________
***SUPERSET BICEPS AND TRICEPS EXERCISES***
————————————————————-
FOREARMS
————————————————————-
1A. DB RADIAL + ULNAR DEVIATION
1 SET : 12 REPS
1B. DB SUPINATION + PRONATION
1 SET : 12 REPS
2. BB WRIST CURL
FLEXION
3 SETS : 15-15-15
SUPERSET WITH
DB WRIST EXTENSION
EXTENSION
3 SETS : 15-15-15
———————————————————–
BICEPS
————————————————————
1. SEATED MACHINE PREACHER CURL
4 SETS : 15-12-10-8 + DROP 8
2. INCLINE CABLE CURL
BACK SUPPORTED ON INCLINE BENCH
4 SETS : 15-12-10-8 + DROP 8
3. DB HAMMER PREACHER CURL
4 SETS : 15-12-10-8 + DROP 8
4. ASSISTED CHIN UPS
4 SETS : 15-15-15-15
———————————————————————–
TRICEPS
————————————————————————
1. STANDING NEUTRAL BB OVERHEAD TRI EXTENSION
OR DB’S AS SUBSTITUTE
4 SETS : 15-12-10-8 + DROP 8
2. UNILATERAL TRICEP ROPE PRESSDOWN
4 SETS : 15-12-10-8 + DROP 8
3.NEUTRAL GRIP DB FLOOR PRESS
4 SETS : 15-15-15-15
4. LYING DB KICKBACK
CHEST SUPPORTED ON HIGH BENCH
4 SETS : 15-12-10-8 + DROP 8
ACCESSORY WORK
A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)
B. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
*******
****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.