11
15
2019

DAILY TRAINER : NOV 16 THRU 23

By Adam 0

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 – 

1. *SEARCH “HIIT” WORKOUTS (PERFORMANCE + FAT LOSS)
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 :

MAYBE 45 MINUTES WEEKLY OF SOME TYPE OF HIIT TRAINING. PUTTING MY ALL INTO THE LIFTING AS ALWAYS AND LEAVING CARDIO AS A MINIMAL ACCESSORY. 

 

– 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. WEIGHT PLATE NECK FLEXION
3 SETS : 10-10-10

2. MACHINE NECK EXTENSION
3 SETS : 10-10-10

3. DB/BODYWEIGHT SIDE NECK FLEXION
2 SETS : 10-10

*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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HYPERTROPHY PYRAMIDS
STRENGTH PYRAMIDS
DROPSETS
HIGH REP PYRAMIDS
VERY HIGH REPS
TRI SET METCONS

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QUAD DOMINANT/HAMS/CALVES
LIGHT GLUTES/ABDUCTORS

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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

______________________________________

1. SEATED MACHINE ABDUCTION
4 SETS : 25-25-15-15

2. NORDIC LEG CURL
LEGS TOGETHER + BAND DELOAD
4 SETS : FAILURE

3. SMITH MACHINE CANNONBALL STANCE HACK SQUAT
HEELS ELEVATED
1-2 WARM UP SETS
4 SETS : 10-8-6-6 +DROP 10

4. FEET TOGETHER LEG PRESS
FEET LOW ON PLATFORM
4 SETS : 25-25-15-15

5. DB SPLIT SQUAT
4 SETS : 12-10-8-8 + DROP 8

6.SUMO STANCE BB SQUAT
2-3 SETS : 10-10-10

SUPERSET WITH

SISSY SQUAT
HIP WIDTH STANCE
2-3 SETS : FAILURE

SUPERSET WITH

LEG EXTENSION
HIP WIDTH STANCE
2-3 SETS : 10-10-10

 

ACCESSORY WORK

A1. SEATED DB TIBIALIS RAISE
3 SETS : 25-25-25

A2. DONKEY CALF RAISE
USE DIP BELT WITH TOES ELEVATED
4 SETS : 12-12-8-8 + DROP 8

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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
OVERHEAD/PRESSING MOBILITY
______________________________________

1. LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-8 + DROP 8

2. VERY HIGH INCLINE DB BENCH PRESS
4 SETS : 12-10-8-8 + DROP 8

3. DECLINE BB BENCH PRESS
PRESS DB’S UPWARDS AND TOGETHER
1-2 WARM UP SETS
4 SETS : 10-8-6-6 +DROP 10

4.  SMITH MACHINE INCLINE HEX PRESS
USE SMALL D GRIP HANDLE
4 SETS : 25-25-15-15

5. HIGH TO LOW CABLE FLY
4 SETS : 12-10-8-8 + DROP 8

6. REVERSE GRIP BB BENCH PRESS
2-3 SETS : 10-10-10

SUPERSET WITH

CHEST FOCUSED DIP
USE DB’S OR HANDLES FOR NEUTRAL POSITION
2-3 SETS : 10-10-10

SUPERSET WITH

VERY WIDE GRIP TRI PRESSDOWN
2-3 SETS : 10-10-10

 

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

_____________________________________

1.  VICTORY DB + BAND SHOULDER RAISE
LIGHT GLUTE BAND JUST ABOVE ELBOWS
NEUTRAL DB FRONT RAISE TO OVERHEAD POSITION
4 SETS : 12-10-8-8 + DROP 8

2. NEUTRAL GRIP PULL UP
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS :
10-8-6-6 +DROP 10

3. REVERSE GRIP EZ BAR PENDLAY ROW
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-8 + DROP 8

4. WIDE GRIP SEATED MACHINE ROW
OVERHAND GRIP
4 SETS : 12-10-8-8 + DROP 8

5. CLOSE D GRIP LAT PULLDOWN
4 SETS : 25-25-15-15

6. STANDING EZ BAR CURL
SHOULDER WIDTH GRIP
4 SETS : 12-10-8-8 + DROP 8

7. SEATED CABLE FACE PULL
USE ROPE ATTACHMENT
2-3 SETS : 10-10-10

SUPERSET WITH

STANDING STRAIGHT ARM LAT PULLDOWN
USE ROPE ATTACHMENT
2-3 SETS : 10-10-10

SUPERSET WITH

SEATED LOW PULLEY CABLE ROW
USE ROPE ATTACHMENT
2-3 SETS : 10-10-10

 

ACCESSORY WORK

A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)

B. SMITH MACHINE KIRK SHRUG
4 SETS : 10-8-6-6 +DROP 10

 

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HAMSTRING DOMINANT/QUADS
ADDUCTORS/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
_____________________________________

1.  SEATED MACHINE ADDUCTION
4 SETS : 25-25-15-15

2. SEATED UNILATERAL LEG EXTENSION
4 SETS : 12-10-8-8 + DROP 8

3. TRAP BAR RDL
INSIDE HIP WIDTH STANCE
1-2 WARM UP SETS
4 SETS : 10-8-6-6 +DROP 10

4. SQUAT MACHINE GOOD MORNING
WIDE STANCE SQUAT FOOT POSITION
4 SETS : 12-10-8-8 + DROP 8

5. LYING LEG CURL
4 SETS : 25-25-15-15

6. LONG STRIDE SPLIT SQUAT
OBTUSE ANGLE AT TOP OF THRUST
2-3 SETS : 10-10-10

SUPERSET WITH

B. LYING DB LEG CURL
FROM FLOOR POSITION
2-3 SETS : 10-10-10

SUPERSET WITH

C. BACK EXTENSION
HIP WIDTH STANCE +  NEUTRAL SPINE
2-3 SETS : 10-10-10

 

 

ACCESSORY WORK

A1. SEATED CALF RAISE
LAY BACK
3 SETS : 10-10-10

A2. STANDING MACHINE CALF RAISE
FEET TOGETHER
3 SETS : 10-10-10

A3. STANDING TIBIALIS RAISE
ELEVATED HEELS
3 SETS : 10-10-10

 

 

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SHOULDERS/LIGHT CHEST
UPPER BACK/TRAPS/
ABS

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PRE-HAB/ACTIVATION

SHOULDER OPENERS
BLACKBURNS

SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS

 ______________________________________

1. UNILATERAL STANDING DB LATERAL RAISE
HOLD ONTO SOMETHING FOR SUPPORT
4 SETS : 25-25-15-15

2. LYING CABLE REAR DELT FLY
BACK SUPPORTED ON FLAT BENCH
4 SETS : 25-25-15-15

3. STANDING SNATCH GRIP BB PUSH PRESS
4 SETS : 10-8-6-6 +DROP 10

4. VERY HIGH INCLINE BB BENCH PRESS
4 SETS : 12-10-8-8 + DROP 8

5.T BAR HIGH ROW
WIDE GRIP PULLING LIKE A FACE PULL
3 SETS : 12-10-8-8 + DROP 8

6. SEATED ROPE CABLE FRONT RAISE
2-3 SETS : 10-10-10

SUPERSET WITH

SEATED DB LATERAL SWING RAISE
2-3 SETS : 10-10-10

SUPERSET WITH

SEATED DB REAR DELT RAISE
2-3 SETS : 10-10-10

 

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
______________________________________

 

***SUPERSET BICEPS AND TRICEPS EXERCISES***

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FOREARMS
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1A. DB RADIAL + ULNAR DEVIATION
1 SET : 10

1B. DB SUPINATION + PRONATION
1 SET : 10

2. CABLE WRIST CURL
3 SETS : 10-10-10

SUPERSET WITH

CABLE WRIST EXTENSION
3 SETS : 10-10-10

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BICEPS
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1. UNILATERAL DB PREACHER CURL
4 SETS : 10-8-6-6 +DROP 10

2. CLOSE GRIP EZ BAR CURL
JUST INSIDE SHOULDER WIDTH GRIP
4 SETS : 10-8-6-6 +DROP 10

3. WIDE GRIP CABLE CURL
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-8-6-6 +DROP 10

4. CHIN GRIP LAT PULLDOWN
INSIDE SHOULDER WIDTH GRIP
4 SETS : 25-25-15-15

 

 

 

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TRICEPS
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1. CLOSE GRIP SMITH MACHINE BENCH PRESS
SHOULDER WIDTH GRIP
4 SETS : 25-25-15-15

2. CABLE CROSSOVER TRI PRESSDOWN
4 SETS : 10-8-6-6 +DROP 10

3. UNILATERAL DB OVERHEAD EXTENSION
4 SETS : 10-8-6-6 +DROP 10

4. BENT OVER CABLE KICKBACKS
SHOULDER WIDTH GRIP
4 SETS : 10-8-6-6 +DROP 10

 

 

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.

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