12
26
2019

DAILY TRAINER : DEC 28 THRU JAN 4

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 : 10-10-20

2. MACHINE NECK EXTENSION
3 SETS : 10-10-20

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 —
.
.

STRENGTH PYRAMIDS
WAVE SETS : CLUSTER SET DONE WITH DESCENDING REPS USING REPS AS INDICATED 
HIGH REP PYRAMIDS
HIGH REPS
REVERSE HYPERTROPHY PYRAMIDS

.

.

 


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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

______________________________________

1. HIGH BAR BB SQUAT
1-2 WARM UP SETS
ATHLETIC STANCE + HEELS ELEVATED
4 SETS : 7-5-4-3
WAVE SET : 3-2-1

2. CANNONBALL SMITH MACHINE SQUAT
HEELS TOGETHER + TOES OUT
4 SETS : 10-10-10-20

3. SUMO STANCE STRADDLE LIFT
WIDE STANCE + TOES OUT
4 SETS : 10-10-10-20

4. REVERSE HYPEREXTENSION
FEET TOGETHER
4 SETS : 25-20-15-10

5. UNILATERAL LEG EXTENSION
3 SETS : 20-15-10

SUPERSET WITH

LYING LEG CURL
FEET TOGETHER
3 SETS : 20-15-10

 

 

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ACCESSORY WORK

A1. STANDING UNILATERAL TIBIALIS RAISE
ELEVATED HEELS
3 SETS : 20-15-10

A2. UNILATERAL STANDING DB CALF RAISE
TOES ELEVATED
4 SETS : 25-20-15-10

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SHOULDERS/LIGHT CHEST
LIGHT BICEPS/
ABS
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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. STANDING SNATCH GRIP BB PIN PRESS
1-2 WARM UP SETS
4 SETS : 7-5-4-3
WAVE SET : 3-2-1

2.  SEATED CABLE REAR DELT PULLBACK
CROSS CABLES AND PULL BACK TO Y POSITION
4 SETS : 10-10-10-20

3. SEATED MACHINE SHOULDER PRESS
NEUTRAL GRIP
4 SETS : 10-10-10-20

4. SMITH MACHINE FLOOR PRESS
 4 SETS : 10-10-10-20

5. MACHINE LATERAL RAISE
3 SETS : 25-20-15-10

6. INCLINE CHEST SUPPORTED DB REAR DELT RAISE
3 SETS : 25-20-15-10

7. DB PREACHER CURL
3 SETS : 10-10-10-20

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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 WORKOUTS
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 TRICEPS
TRAPS/ABS
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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.  SEATED MED. D GRIP CABLE ROW
4 SETS : 10-10-10-20

2. WIDE GRIP LAT PULLDOWN
4 SETS : 10-10-10-20

3. HAMMER STRENGTH HIGH ROW
4 SETS : 10-10-10-20

4. CHIN UP
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : FAILURE AT BODYWEIGHT
ASSISTED : 10-10-10-10

5. STANDING CABLE STRAIGHT ARM LAT PULLDOWN
UNILATERAL WITH ROPE ATTACHMENT
4 SETS : 10-10-10-20

6. EZ BAR SKULL CRUSHER
SHOULDER WIDTH GRIP
4 SETS : 10-10-10-20

7. BB ZERCHER SHRUG
3 SETS : 10-10-10

SUPERSET WITH

STANDING PLATE FRONT RAISE TO OVERHEAD POSITION
3 SETS : 20-15-10

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ACCESSORY WORK

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

 

 

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HAMSTRING DOMINANT/QUADS
LIGHT GLUTES/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.  BB RDL OFF PINS
1-2 WARM UP SETS
HIP WIDTH STANCE + PINS SET MID SHIN HEIGHT
4 SETS : 4-4-4-4
WAVE SET : 3-2-1

2. FEET TOGETHER MACHINE GOOD MORNING
SUB : BB GOOD MORNING
4 SETS : 10-10-10-20

3. LYING LEG CURL
4 SETS : 10-10-10-20

4. SUMO STANCE DB GOBLET BOX SQUAT
SET BOX AS LOW AS YOUR MOBILITY ALLOWS
4 SETS : 10-10-10-20

5. SEATED LEG CURL
FEET TOGETHER
3 SETS : 20-15-10

SUPERSET WITH

 HACK SQUAT
FEET TOGETHER + HEELS ELEVATED
3 SETS : 20-15-10

_____________________________________

 ACCESSORY WORK

A1. SEATED DB TIBIALIS RAISE
3 SETS : 20-15-10

A2. SEATED CALF RAISE
3 SETS : 20-15-10

A3. DB CALF WALK
WALK WITH DB’S BUT STAY ON YOUR TOES

3 SETS : 20+ STRIDES ON EACH FOOT

 

 

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CHEST/LIGHT BACK
LIGHT DELTS/NECK

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PRE-HAB/ACTIVATION

SHOULDER OPENERS
BLACKBURNS

SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
 ______________________________________

1. INCLINE SMITH MACHINE BENCH PRESS
1-2 WARM UP SETS

4 SETS : 4-4-4-4
WAVE SET : 3-2-1

2. CHEST FOCUSED DIPS
4 SETS : 10-10-10-20

3. PEC DECK FLY
4 SETS : 10-10-10-20

4. GUILLOTINE CHEST PRESS
4 SETS : 10-10-10-20

5. LAT PULLDOWN
MED. NEUTRAL GRIP
4 SETS : 10-10-10-20

6. SEATED BB BRADFORD PRESS
3 SETS : 20-15-10

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ACCESSORY WORK

A. NECK FLEXION + EXTENSION (SEE ABOVE)
B. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)

 

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BICEPS/TRICEPS/LIGHT BACK
LIGHT CHEST/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 : 15

1B. DB SUPINATION + PRONATION
1 SET : 15

2. CABLE WRIST CURL
3 SETS : 20-15-10

SUPERSET WITH

CABLE WRIST EXTENSION
3 SETS : 20-15-10

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BICEPS
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1. MACHINE PREACHER CURL
USE FAT GRIPS
4 SETS : 10-10-10-20

2. SEATED WIDE DB CURL
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-10-20

3. EZ BAR DRAG CURL
SHOULDER WIDTH GRIP
4 SETS : 10-10-10-20

4. CHEST SUPPORTED REVERSE GRIP BB ROW
3 SETS : 10-10-10

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TRICEPS
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1. SEATED DB OVERHEAD EXTENSION
USE 2 DB’S IN NEUTRAL GRIP POSITION
4 SETS : 10-10-10-20

2. WIDE GRIP CABLE PRESSDOWN
4 SETS : 10-10-10-20

3. UNILATERAL CABLE KICKBACK
4 SETS : 10-10-10-20

4. DEFICIT PUSH UP
3 SETS : FAILURE

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ACCESSORY WORK

A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)
B. SNATCH GRIP BB SHRUG
4 SETS : 10-10-10-20

 

 

 

 

*******

 

****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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