DAILY TRAINER : NOV. 23 THRU 30
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 :
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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TRAINING VOLUME CHANGE
SLIGHT SPLIT CHANGES
DROPSETS
STRAIGHT SETWORK
HIGH REPS
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QUAD DOMINANT/HAMS
CALVES/LIGHT GLUTES
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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
SINGLE LEG SQUAT OFF BLOCKS
ADDUCTOR STRETCH
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1. BB GOOD MORNING
ATHLETIC STANCE
4 SETS : 10-10-10-10 + DROP 10
2. BODYWEIGHT LEG EXTENSION
KNEELING + BAND DELOAD
4 SETS : FAILURE
3. CABLE GOBLET CANNONBALL FRONT SQUAT
USE D GRIP HANDLE + HEELS ELEVATED
4 SETS : 12-12-12-12 + REST PAUSE 6
4. BB SPLIT SQUAT
SHORT STRIDE + FRONT HEEL SLIGHTLY ELEVATED
4 SETS : 8-8-8-8 + DROP 8
5.UNILATERAL SEATED LEG EXTENSION
4 SETS : 20-20-20-20
ACCESSORY WORK
A1. SEATED + LAYING BACK DB TIBIALIS RAISE
HEELS ON EDGE OF BENCH + DB BETWEEN FEET
3 SETS : 20-20-20
A2. STANDING CALF RAISE
USE DIP BELT WITH TOES ELEVATED
4 SETS : 12-12-12-12 + REST PAUSE 6
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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
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1. SEATED MED. D GRIP CABLE ROW
USE CABLE CROSSOVER WITH HIGH TO LOW MOTION
4 SETS : 10-10-10-10 + DROP 10
2. MACHINE GUILLOTINE CHEST PRESS
USE PIN MACHINE OR HAMMER STRENGTH
4 SETS : 12-12-12-12 + REST PAUSE 6
3. REVERSE GRIP BB BENCH PRESS
MEDIUM WIDTH GRIP
4 SETS : 8-8-8-8 + DROP 8
4. VERY HIGH INCLINE SMITH MACHINE PRESS
WIDE GRIP
4 SETS : 12-12-12-12 + REST PAUSE 6
5. CHEST SUPPORTED INCLINE CABLE FLY
LAYING ON INCLINE BENCH
4 SETS : 12-12-12-12 + REST PAUSE 6
5. CABLE KATANA CROSSOVER TRI EXTENSION
NO HANDLE ATTACHMENTS + CABLES BEHIND HEAD
4 SETS : 10-10-10-10 + DROP 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
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1. KNEELING CABLE REAR DELT PULLBACK
4 SETS : 10-10-10-10 + DROP 10
2. ECCENTRIC LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS :12-12-12-12 + REST PAUSE 6
3. REVERSE GRIP BB PIN ROW
SET PINS TO ALMOST FULL ARM EXTENSION
AS IT CORRELATES TO WHAT YOUR HIP EXTENSION ALLOWS
4 SETS : 8-8-8-8 + DROP 8
4. UNILATERAL CABLE STRAIGHT ARM PULLDOWN
4 SETS : 12-12-12-12 + REST PAUSE 6
5. CHEST SUPPORTED T BAR ROW
WIDE OVERHAND GRIP
4 SETS : 12-12-12-12 + REST PAUSE 6
6. SEATED D GRIP CABLE ROW
CLOSE D GRIP
4 SETS : 20-20-20-20
7. STANDING CABLE CURL
SHOULDER WIDTH GRIP + FAT GRIPS
4 SETS : 10-10-10-10 + DROP 10
ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
B. FARMERS WALK
4 SETS : HEAVY DB’S TO FAILURE
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HAMSTRING DOMINANT/QUADS
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. LEG PRESS
HIP WIDTH STANCE + BAND DELOAD
LOW FOOT PLACEMENT ON PLATFORM
4 SETS : 10-10-10-10 + DROP 10
2. SEATED LEG CURL
FEET TOGETHER
4 SETS : 12-12-12-12 + REST PAUSE 6
3. TRAP BAR DEADLIFT
HIP WIDTH STANCE
4 SETS : 8-8-8-8 + DROP 8
4. DB ZOMBIE LUNGE
LONG ECCENTRIC STRIDES
4 SETS : 12-12-12-12 + REST PAUSE 6
5. REVERSE DECLINE LYING LEG CURL
USE DB OR CABLE SETUP
4 SETS : 20-20-20-20
ACCESSORY WORK
A1. HACK SQUAT CALF RAISE
LAY BACK
3 SETS : 12-12-12
A2. SEATED CALF RAISE
LAY BACK
3 SETS : 10-10-10
A3. STANDING TIBIALIS RAISE
USE STANDING CALF RAISE MACHINE
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 ______________________________________
1. CABLE CROSSOVER LATERAL RAISE
HOLD ONTO SOMETHING FOR SUPPORT
4 SETS : 10-10-10-10 + DROP 10
2. INCLINE CHEST SUPPORTED CABLE REAR DELT FLY
CHEST SUPPORTED ON INCLINE BENCH
USE CABLE CROSSOVER
4 SETS : 12-12-12-12 + REST PAUSE 6
3. SEATED BB SNATCH GRIP PIN PRESS
4 SETS : 8-8-8-8 + DROP 8
4. UNILATERAL STANDING DB SHOULDER PRESS
4 SETS : 8-8-8-8 + DROP 8
5.SEATED WIDE GRIP MACHINE ROW
WIDE GRIP PULLING LIKE A FACE PULL
4 SETS : 12-12-12-12 + REST PAUSE 6
6. SEATED DB LATERAL RAISE
4 SETS : 12-12-12-12 + REST PAUSE 6
ACCESSORY WORK
A. KNEELING DB SHRUG
4 SETS : 10-10-10-10 + DROP 10
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
1B. DB SUPINATION + PRONATION
1 SET : 12
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. RACK CHIN
SHOULDER WIDTH REVERSE GRIP
4 SETS : 8-8-8-8 + DROP 8
2. UNILATERAL DB PREACHER CURL
4 SETS : 10-10-10-10 + DROP 10
3. INCLINE CABLE SPIDER CURL
CHEST SUPPORTED ON INCLINE BENCH
4 SETS : 10-10-10-10 + DROP 10
4. DB CROSS BODY CURLS
4 SETS : 10-10-10-10 + DROP 10
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TRICEPS
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1. CLOSE GRIP BB BENCH PRESS
SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + DROP 8
2. CABLE CROSSOVER KICKBACK
4 SETS : 10-10-10-10 + DROP 10
3. NEUTRAL BB OVERHEAD TRI EXTENSION
4 SETS : 10-10-10-10 + DROP 10
4. WIDE GRIP CABLE TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-10-10 + 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.