DAILY TRAINER : NOV 9 THRU 16
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 : 20-15-12
2. MACHINE NECK EXTENSION
3 SETS : 20-15-12
3. DB/BODYWEIGHT SIDE NECK FLEXION
2 SETS : 20-20
*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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REST PAUSE SETS
HYPERTROPHY PYRAMIDS
STRENGTH PYRAMIDS
DROPSETS
HIGH REP PYRAMIDS
VERY HIGH REPS
TRI/QUAD SET 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 : 40-30-20-10 + DROP 10
2. LYING LEG CURL
4 SETS : 20-15-12-10 + DROP 10
3. BB FRONT SQUAT
INSIDE SHOULDER WIDTH STANCE
HEELS ELEVATED
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + REST PAUSE 3
4. BB WIDE STANCE PIN SQUAT
PARALLEL OR LOWER PIN SETTING
4 SETS : 8-7-6-5 + DROP 8
5. UNILATERAL LEG EXTENSION
4 SETS : 20-15-12-10 + DROP 10
6. METCON (2 QUAD SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. BODYWEIGHT LEG EXTENSION
KNEELING + BAND DELOAD
2 SETS : FAILURE
B. LEG PRESS
FEET LOW ON PLATFORM INSIDE SHOULDER WIDTH
2 SETS : 10 TO 15
C. SWISS BALL LEG CURL
2 SETS : FAILURE
D. SPLIT SQUAT
2 SETS : FAILURE (MATCH EACH SIDE FOR REPS)
ACCESSORY WORK
A1. STANDING TIBIALIS RAISE
3 SETS : 20-20-20
A2. STANDING SINGLE LEG CALF RAISE
ELEVATED TOES + HOLD DB
4 SETS : 20-15-12-10 + DROP 10
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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 D GRIP CABLE ROW
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 20-15-12-10 + DROP 10
2. PEC DECK FLYS
4 SETS : 40-30-20-10 + DROP 10
3. LOW INCLINE DB A PRESS
PRESS DB’S UPWARDS AND TOGETHER
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + REST PAUSE 3
4. SMITH MACHINE FLOOR PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 20-15-12-10 + DROP 10
5. CHEST FOCUSED DIP
4 SETS : 8-7-6-5 + DROP 8
6. METCON (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. NEUTRAL GRIP BENCH TRICEP DIP
2-3 SETS : 10 TO 15
B. REVERSE GRIP BB BENCH PRESS
USE DB’S OR HANDLES FOR NEUTRAL POSITION
2-3 SETS : 10 TO 15
C. CABLE KICKBACKS
2-3 SETS : 10 TO 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)
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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
3. FIX YOUR LEAKS!
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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 MACHINE SHOULDER PRESS
4 SETS : 20-15-12-10 + DROP 10
2. UNILATERAL SEATED MACHINE ROW
NEUTRAL GRIP
4 SETS : 20-15-12-10 + DROP 10
3. PULL UP
WIDE NEUTRAL GRIP
4 SETS : 6-6-6-6 + REST PAUSE 3
4. T BAR ROW
SHOULDER WIDTH GRIP
4 SETS : 20-15-12-10 + DROP 10
5. LAT PULLDOWN
VARY GRIP EACH SET
4 SETS : 20-15-12-10 + DROP 10
6. DB PREACHER CURL
4 SETS : 20-15-12-10 + DROP 10
7. METCON (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. SNATCH GRIP LAT PULLDOWN
BEHIND THE HEAD
2-3 SETS : 10 TO 15
B. STANDING STRAIGHT ARM LAT PULLDOWN
SHOULDER WIDTH GRIP
2-3 SETS : 10 TO 15
C. CLOSE D GRIP CABLE ROW
2-3 SETS : 10 TO 15
ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
B. PLATE FRONT RAISE TO OVERHEAD
4 SETS : 20-15-12-10
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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. BANDED ABDUCTION
FROM HIP THRUST POSITION
BAND JUST ABOVE KNEES
4 SETS : 40-30-20-10 + DROP 10
2. HANGING BB SPLIT SQUAT
4 SETS : 8-7-6-5 + DROP 8
3. DEADLIFT
HIP WIDTH STANCE
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + REST PAUSE 3
4. BACK EXTENSION
NEUTRAL SPINAL POSITION
4 SETS : 20-15-12-10 + DROP 10
5. STANDING LEG CURL
4 SETS : 20-15-12-10 + DROP 10
6.METCON (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. LONG STRIDE SMITH MACHINE HIP THRUST
OBTUSE ANGLE AT TOP OF THRUST
2-3 SETS : 10 TO 15
B. SWISS BALL LEG CURL
HIP WIDTH STANCE
2-3 SETS : FAILURE
C. SEATED LEG CURL
FEET TOGETHER
2-3 SETS : 10- TO 15
ACCESSORY WORK
A1. SEATED CALF RAISE
LAY BACK
3 SETS : 20-15-12
A2. HACK SQUAT CALF RAISE
FEET TOGETHER
3 SETS : 20-15-12
A3. SEATED DB TIBIALIS RAISE
ELEVATED HEELS
3 SETS : 20-15-12
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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. INCLINE DB LATERAL RAISE
CHEST SUPPORTED
4 SETS : 40-30-20-10 + DROP 10
2. SEATED CABLE REAR DELT FLY
4 SETS : 20-15-12-10 + DROP 10
3. INCLINE HAMMER STRENGTH PRESS
SEAT LOW FOR HIGH PRESSING ANGLE
4 SETS : 8-7-6-5 + DROP 8
4. SEATED STATCH GRIP BB PIN PRESS
BEHIND THE HEAD
4 SETS : 6-6-6-6 + REST PAUSE 3
5.SEATED REAR DELT PULLBACK
PULL BACK TO Y POSITION OVERHEAD
3 SETS : 20-15-12-10 + DROP 10
6.METCON (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. BB FRONT RAISE
SHOULDER WIDTH GRIP
2-3 SETS : 10- TO 15
B. BB BRADFORD PRESS
LATERAL RAISE THAT EXTENSION UP PAST PARALLEL TO FLOOR ARM POSITION
2-3 SETS : 10 TO 15
C. BB MUSCLE SNATCH
SNATCH GRIP
2-3 SETS : 10 TO 15
ACCESSORY WORK
A. DB FARMERS WALK
3 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 : 20-15-12
SUPERSET WITH
CABLE WRIST EXTENSION
3 SETS : 20-15-12
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BICEPS
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1. FAT GRIP STANDING EZ BAR CURL
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-10-10 + REST PAUSE FAIL AT SAME WEIGHT AS LAST SET
2. MACHINE PREACHER CURL
JUST INSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-10-10 + REST PAUSE FAIL AT SAME WEIGHT AS LAST SET
3. DB PREACHER HAMMER CURL
4 SETS : 10-10-10-10 + REST PAUSE FAIL AT SAME WEIGHT AS LAST SET
4. CHIN UP
WIDE TO NARROW GRIP : NARROWER GRIP EACH SET
4 SETS : 8-7-6-5 + DROP 8
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TRICEPS
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1. SEATED V BAR OVERHEAD TRI EXTENSION
4 SETS : 10-10-10-10 + REST PAUSE FAIL AT SAME WEIGHT AS LAST SET
2. REVERSE GRIP TRI PRESSDOWN
JUST INSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-10-10 + REST PAUSE FAIL AT SAME WEIGHT AS LAST SET
3. VERY WIDE GRIP CABLE TRI PRESSDOWN
4 SETS : 10-10-10-10 + REST PAUSE FAIL AT SAME WEIGHT AS LAST SET
4. CLOSE GRIP SMITH MACHINE FLOOR PRESS
SHOULDER WIDTH GRIP
4 SETS : 8-7-6-5 + 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.