01
03
2020

DAILY TRAINER : JAN 4 THRU 11

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. DB NECK FLEXION
3 SETS : 12-10-8

2. DB NECK EXTENSION
3 SETS : 12-10-8

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 —
.
.

POWERLIFTING SETWORK WITH BACK DOWN SETS
HYPERTROPHY LADDERS
HIGH REPS
GENERAL PROGRESSIVE OVERLAOD

.

.

 


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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 FRANKENSTEIN FRONT SQUAT
1-2 WARM UP SETS
ATHLETIC STANCE + HEELS ELEVATED
OFF THE PINS
4 SETS : 3-3-3-3
1 SET : 12

2. UNILATERAL LEG PRESS
LOW FOOT PLACEMENT + INSIDE HIP WIDTH STANCE
4 SETS : 12-10-8-15

3. DEFICIT DB SPLIT SQUAT
ELEVATE BOTH SIDES OF STANCE ON A WEIGHT PLATE
4 SETS : 12-10-8-15

4. BB GOOD MORNING
FEET TOGETHER
4 SETS : 12-10-8-15

5. BODYWEIGHT LEG EXTENSION
3 SETS : FAILURE

SUPERSET WITH

DB LYING LEG CURL
HOLD DB BETWEEN YOUR FEET
3 SETS : 12-12-12

 

 

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ACCESSORY WORK

A1. SEATED BANDED TIBIALIS RAISE
SIT ON EDGE OF BENCH  + USE LIGHT BAND
3 SETS : 15-15-15

A2. DONKEY CALF RAISE
USE DIP BELT FOR WEIGHT
4 SETS : 12-10-8-15

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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. REVERSE PEC DECK FLY
4 SETS : 12-10-8-15

2.  STANDING CABLE CROSSOVER LATERAL RAISE
4 SETS : 12-10-8-15

3. STANDING UNILATERAL DB PUSH PRESS
1-2 WARM UP SETS
4 SETS : 3-3-3-3
1 SET : 12

4. CHEST FOCUSED DIPS
 4 SETS : 12-10-8-15

5. SEATED DB LATERAL SWING RAISE
3 SETS : 20-20-20

6. CHEST SUPPORTED DB REAR DELT SWING RAISE
3 SETS : 20-20-20

7. CABLE PREACHER CURL
USE W BAR + SHOULDER WIDTH GRIP
3 SETS : 12-10-8-15

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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

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1.  CHEST SUPPORTED DB SEAL ROW
4 SETS : 12-10-8-15

2. WIDE GRIP PULL UP
4 SETS : 12-10-8-15

3. SEATED CHEST SUPPORTED MACHINE ROW
4 SETS : 12-10-8-15

4. CLOSE D GRIP LAT PULLDOWN
4 SETS : 12-10-8-15

5. LYING CABLE PULLOVER
WIDE GRIP FROM FLOOR POSITION
4 SETS : 12-10-8-15

6. SEATED MACHINE TRI EXTENSION
4 SETS : 12-10-8-15

7. SNATCH GRIP BB SHRUG
3 SETS : 12-10-8

SUPERSET WITH

HEAVY DB FARMERS WALK
3 SETS : FAILURE

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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.  FEET TOGETHER TRAP BAR DEADLIFT
1-2 WARM UP SETS
USE DEFICIT IF YOUR MOBILITY ALLOWS
4 SETS : 3-3-3-3
1 SET : 12

2. SUMO STANCE BB BOX SQUAT
4 SETS : 12-10-8-15

3. NORDIC LEG CURL
4 SETS : FAILURE

4. LYING SWISS BALL LEG CURL
4 SETS : FAILURE

5. MACHINE HACK SQUAT
CANNONBALL STANCE + HEELS ELEVATED
3 SETS : 12-12-12

SUPERSET WITH

 SEATED LEG CURL
FEET TOGETHER
3 SETS : 12-12-12

_____________________________________

 ACCESSORY WORK

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

A2. SEATED CALF RAISE
3 SETS : 12-10-8-15

A3. BB SPLIT STANCE CALF RAISE
3 SETS : 12-12-12

 

 

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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. LOW INCLINE BB PIN PRESS
1-2 WARM UP SETS

4 SETS : 3-3-3-3
1 SET : 12

2. VERY HIGH INCLINE DB PRESS
4 SETS : 12-10-8-15

3. STANDING HIGH TO LOW CABLE FLY
4 SETS : 12-10-8-15

4. SEATED UNILATERAL CHEST PRESS
4 SETS : 12-10-8-15

5. CHEST SUPPORTED T BAR ROW
4 SETS : 12-10-8-15

6. SEATED CABLE REAR DELT PULLBACK
PULL BACK TO Y POSITION
3 SETS : 12-12-12

_____________________________________

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 : 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. INCLINE DB CURL
BACK SUPPORTED ON INCLINE BENCH
4 SETS : 12-10-8-15

2. MACHINE PREACHER CURL
INSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-15

3. CABLE DRAG CURL
SHOULDER WIDTH GRIP
4 SETS : 12-10-8-15

4. CLOSE GRIP CHIN UP
INSIDE SHOULDER WIDTH GRIP
3 SETS : FAILURE

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TRICEPS
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1. EZ BAR THROAT CRUSHER
LOWER BAR LIKE SKULL CRUSHER, BUT TOWARDS THROAT
4 SETS : 12-10-8-15

2. WIDE REVERSE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-15

3. CABLE V-BAR/ROPE OVERHEAD EXTENSION
4 SETS : 12-10-8-15

4. UNILATERAL DB KICKBACK
3 SETS : 12-12-12

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ACCESSORY WORK

A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)
B. BB ZERCHER SHRUG
4 SETS : 12-10-8-15

 

 

 

 

*******

 

****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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