DAILY TRAINER : NOV 2 THRU 9
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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.
MINOR SPLIT CHANGES
HYPERTROPHY PYRAMIDS
STRENGTH PYRAMIDS
DROPSETS
STRAIGHT SETS
VERY HIGH REPS
METCONS
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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. SEATED MACHINE ADDUCTION
4 SETS : 30-25-20-15
2. NORDIC LEG CURL
BAND DELOAD OR FLOOR PUSH OFF
4 SETS : FAILURE
3. BB BULGARIAN SPLIT SQUAT
HIGH BAR
1-2 WARM UP SETS
4 SETS : 8-8-8-4 + DROP 8
4. SUMO STANCE STRADDLE LIFT
4 SETS : 12-10-8-20
5. LEG PRESS
FEET CLOSE TOGETHER + LOW ON PLATFORM
4 SETS : 30-25-20-15
6. FINISHER SEQUENCE FINISHER SEQUENCE (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. SEATED LEG CURL
HIP WIDTH STANCE
2-3 SETS : 12-12
B. SISSY SQUAT
HIP WIDTH STANCE
2-3 SETS : 12-12
C. WALKING LUNGE
LONG STRIDES
2-3 SETS : FAILURE (MATCH EACH SIDE FOR REPS)
ACCESSORY WORK
A1. SEATED DB TIBIALIS RAISE
3 SETS : 30-25-20
A2. SEATED DB CALF RAISE
DB’S ON LEGS AND ELEVATED TOES
4 SETS : 30-25-20-15
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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. WIDE GRIP LAT PULLDOWN
4 SETS : 12-10-8-20
2. CHEST FOCUSED DIPS
1-2 WARM UP SETS
4 SETS : 8-8-8-4 + DROP 8
3. VERY HIGH INCLINE SMITH MACHINE PRESS
WIDE GRIP
4 SETS : 12-10-8-20
4. INCLINE CABLE FLY
BACK SUPPORTED ON INCLINE BENCH
4 SETS : 30-25-20-15
5. BB PIN PRESS
MEDIUM GRIP + PINS JUST ABOVE CHEST
4 SETS : 12-10-8-20
6. METCON (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. DB SQUEEZE/SVEND PRESS
2-3 SETS : 12-12
B. NEUTRAL GRIP PUSH UP
USE DB’S OR HANDLES FOR NEUTRAL POSITION
2-3 SETS : FAILURE
C. CABLE CROSSOVER TRI PRESSDOWN
2-3 SETS : 12-12
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. SEATED SNATCH GRIP BB PRESS BEHIND THE HEAD
4 SETS : 12-10-8-20
2. NEUTRAL GRIP LAT PULLDOWN
MODERATE WIDTH GRIP
4 SETS : 12-10-8-20
3. ONE ARM DB ROW
SUPPORTED ON FLAT BENCH
4 SETS : 12-10-8-20
4. SNATCH GRIP LAT PULLDOWN BEHIND THE HEAD
4 SETS : 12-10-8-20
5. CHEST SUPPORTED T BAR ROW
WIDE GRIP + HIGH PULL
4 SETS : 12-10-8-20
6. SEATED MACHINE PREACHER CURL
4 SETS : 12-10-8-20
7. METCON (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. LYING WIDE GRIP CABLE PULLOVER
FLOOR POSITION + LOW PULLEY CABLE
2-3 SETS : 12-12
B. CHIN GRIP LAT PULLDOWN
2-3 SETS : 12-12
C. LOW PULLEY REVERSE GRIP CABLE ROW
2-3 SETS : 12-12
ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
B. BB KIRK SHRUGS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-8
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HAMSTRING DOMINANT/QUADS
ABDUCTORS/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. QUADRUPLED BANDED HIP ABDUCTION
LIGHT BAND JUST ABOVE KNEES
ADJUST TENSION TO ACCOMMODATE REPS (CAN EVEN USE BODYWEIGHT ONLY)
4 SETS : 30-25-20-15
2. HACK SQUAT
ATHLETIC STANCE + DEEP FLEXION
4 SETS : 12-10-8-20
3. BB/DB RDL
HIP WIDTH STANCE + NEUTRAL SPINAL POSITION
1-2 WARM UP SETS
4 SETS : 8-8-8-4 + DROP 8
4. STANDING LEG CURL
4 SETS : 30-25-20-15
5. BB GOOD MORNING
WIDE ATHLETIC STANCE
4 SETS : 12-10-8-20
6.METCON (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. SUMO DEADLIFT
2-3 SETS : 12-12
B. BB GLUTE BRIDGE/VALSIDE LEG CURL
SIMILAR TO SWISS BALL LEG CURL
2-3 SETS : FAILURE
C. SEATED LEG CURL
2-3 SETS : 12-12
ACCESSORY WORK
A1. HACK SQUAT CALF RAISE
FEET TOGETHER
3 SETS : 12-12-12
A2. SEATED CALF RAISE
LAY BACK + WIDE STANCE
3 SETS : 30-25-20
A3. STANDING TIBIALIS RAISE
ELEVATED HEELS
3 SETS : 12-12-12
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SHOULDERS/LIGHT CHEST
UPPER BACK/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. SEATED CABLE REAR DELT FLY
HIGH TO LOW CABLE MOTION
4 SETS : 12-10-8-20
2. STANDING DB LATERAL RAISE
4 SETS : 30-25-20-15
3. STANDING SNATCH GRIP BB PIN PRESS
PINS SET JUST ABOVE SHOULDER HEIGHT
1-2 WARM UP SETS
4 SETS : 8-8-8-4 + DROP 8
4. HIGH INCLINE BB PIN PRESS
MED/WIDE GRIP
4 SETS : 12-10-8-20
5.CHEST SUPPORTED WIDE GRIP T BAR ROW
ELBOWS OUT/THINK FACE PULL
3 SETS : 12-10-8-20
6.METCON (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. FRONT RAISE ON SEATED LATERAL RAISE MACHINE
TURN SIDEWAYS FOR FRONT RAISE MOTION
2-3 SETS : 12-12
B. MACHINE AROUND THE WORLD LATERAL RAISE
LATERAL RAISE THAT EXTENSION UP PAST PARALLEL TO FLOOR ARM POSITION
2-3 SETS : 12-12
C. REAR DELT RAISE ON LATERAL RAISE MACHINE
BEND OVER TO GAIN REAR DELT ANGLE FOR RAISE
BACK OF ELBOWS TOWARDS CEILING
2-3 SETS : 12-12
ACCESSORY WORK
A. DB FARMERS WALK
4 SETS : HEAVY WEIGHTED CARRIES
B. NECK FLEXION + EXTENSION (SEE ABOVE)
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BICEPS/TRICEPS/LIGHT BACK
FOREARMS
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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
3 SETS : 12-12-12
SUPERSET WITH
CABLE WRIST EXTENSION
3 SETS : 12-12-12
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BICEPS
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1. SEATED DB PREACHER CURL
4 SETS : 8-8-8-8
2. EZ BAR DRAG CURL
JUST INSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-20
3. SPIDER DB CROSS BODY HAMMER CURL
CHEST SUPPORTED ON INCLINE BENCH
4 SETS : 12-10-8-20
4. CHIN GRIP INVERTED ROW
HANGING FROM SMITH MACHINE WITH FEET SUSPENDED ON BENCH/PLYO BOX
4 SETS : FAILURE
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TRICEPS
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1. WIDE GRIP CABLE TRI PRESSDOWN
4 SETS : 12-10-8-20
2. NEUTRAL BB OVERHEAD TRI EXTENSION
CLOSE GRIP
4 SETS : 8-8-8-8
3. SEATED MACHINE TRI EXTENSION
4 SETS : 12-10-8-20
4. BENCH TRICEP DIPS
NEUTRAL GRIP + FEET ELEVATED
4 SETS : FAILURE
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.