01
10
2020

DAILY TRAINER : JAN 11 THRU 18

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 : 12-12-12

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

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 PYRAMIDS
HYPERTROPHY PYRAMIDS
SPLIT FREQUENCY CHANGE
VERY HIGH REPS
GENERAL PROGRESSIVE OVERLOAD
DROP SETS
DOUBLE DROP SETS

.

.

 


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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. BODYWEIGHT LEG EXTENSION
KNEELING WITH BAND DELOAD
4 SETS : FAILURE

2. CANNONBALL STANCE BB FRONT SQUAT
HEELS ELEVATED
1-2 WARM UP SETS
4 SETS : 8-6-4-2
1 SET : 15

3. FRONT RACK BB BULGARIAN SPLIT SQUAT
SHORT STRIDE
4 SETS : 12-12-10-5 + DROP 10

4. NORDIC LEG CURL
4 SETS : FAILURE

5. LEG PRESS
OUTSIDE HIP WIDTH STANCE
3 SETS : 30-25-20

SUPERSET WITH

SEATED LEG CURL
FEET TOGETHER
3 SETS : 30-25-20

 

 

_____________________________________

ACCESSORY WORK

A1. STANDING TIBIALIS RAISE
HEELS ELEVATED
3 SETS : FAILURE

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

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SHOULDERS/LIGHT CHEST
LIGHT TRICEPS/
ABS
————————————————

PREHAB/ACTIVATION

THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
______________________________________

1. SEATED CABLE REAR DELT PULLBACK
4 SETS : 12-12-10-5 + DROP 10

SUPERSET WITH

STANDING PLATE FRONT RAISE
NEUTRAL GRIP
4 SETS : 12-12-12-12

2.  UNILATERAL LEANING CABLE LATERAL RAISE
4 SETS : 12-12-10-5 + DROP 10

3. SEATED BB SNATCH GRIP PIN PRESS
1-2 WARM UP SETS
4 SETS : 8-6-4-2
1 SET : 15

4. VERY HIGH INCLINE DB PRESS
 4 SETS : 12-12-10-5 + DROP 10

5. STANDING DB LATERAL RAISE
3 SETS : 30-25-20

6. REVERSE PEC DECK FLY
3 SETS : 30-25-20

7. WIDE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 12-12-12-12

_____________________________________

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
—————————————–

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 BICEPS
TRAPS/ABS
—————————————–

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.  CHEST SUPPORTED T BAR ROW
4 SETS : 12-12-10-5 + DROP 10

2. UNILATERAL LAT PULLDOWN
4 SETS : 12-12-10-5 + DROP 10

3. SEATED UNILATERAL CABLE ROW
LOW PULLEY POSITION
4 SETS : 12-12-10-5 + DROP 10

4. PULL UP
WIDE GRIP
4 SETS : 8-6-4-2
1 SET : 15

5. SNATCH GRIP BB RACK PULL
4 SETS : 12-12-10-5 + DROP 10

6. MACHINE PREACHER CURL
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12

7. BB ZERCHER SHRUG
3 SETS : 12-12-12

SUPERSET WITH

STANDING DB SHRUG
3 SETS : 12-12-12

_____________________________________

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
_____________________________________

1.  SUMO STANCE STRADDLE LIFT
4 SETS : 12-12-10-5 + DROP 10

2. BB GOOD MORNING
INSIDE HIP WIDTH STANCE + OFF THE PINS
4 SETS : 8-6-4-2
1 SET : 15

3. LYING LEG CURL
4 SETS : 12-12-10-5 + DROP 10

4. DB SPLIT SQUAT
LONG STRIDE + DB IN EACH HAND
4 SETS : 12-12-10-5 + DROP 10

5. STANDING LEG CURL
3 SETS : 30-25-20

SUPERSET WITH

SEATED LEG EXTENSION
VARY STANCE EACH SET (WIDE TO NARROW)
3 SETS : 30-25-20

_____________________________________

 ACCESSORY WORK

A1. SEATED DB TIBIALIS RAISE
3 SETS : 30-25-20

A2. SEATED CALF RAISE
HIP WIDTH STANCE
3 SETS : 12-12-10 + DROP 5 + DROP 10

A3. STANDING CALF RAISE
FEET TOGETHER
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. UNILATERAL SMITH MACHINE FLOOR PRESS
4 SETS : 12-12-10-5 + DROP 10

2. INCLINE DB BENCH PRESS
1-2 WARM UP SETS
4 SETS : 8-6-4-2
1 SET : 15

3. CHEST FOCUSED DIPS
4 SETS : 12-12-10-5 + DROP 10

4. SMITH MACHINE HEX PRESS
4 SETS : 30-25-20

5. LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12

6. STANDING DB VICTORY RAISE
USE LIGHT HIP BAND AROUND WRISTS + DB
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. DB PREACHER CURL
4 SETS : 8-8-8-8 + DROP 8

2. STANDING CLOSE GRIP EZ BAR CURL
INSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-10-5 + DROP 10

3. DB HAMMER CURL
4 SETS : 12-12-10-5 + DROP 10

4. REVERSE GRIP INVERTED ROW
BODYWEIGHT ONLY
3 SETS : FAILURE

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TRICEPS
————————————————————————

1. EZ BAR OVERHEAD TRI EXTENSION
HANDS TOGETHER
4 SETS : 8-8-8-8 + DROP 8

2. NEUTRAL GRIP CABLE PRESSDOWN
4 SETS : 12-12-10-5 + DROP 10

3. WIDE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-10-5 + DROP 10

4. NEUTRAL GRIP BB BENCH PRESS
3 SETS : 12-12-12

_____________________________________

ACCESSORY WORK

A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)
B. SNATCH GRIP BB SHRUG
4 SETS : 12-12-10-5 + DROP 10

 

 

 

 

*******

 

****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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