DAILY TRAINER : JAN 18 THRU 25
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. DB NECK FLEXION
3 SETS : 15-15-15
2. MACHINE NECK EXTENSION
3 SETS : 15-15-15
3. DB/BODYWEIGHT SIDE NECK FLEXION
2 SETS : 15-15
*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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5X5 STRENGTH SETS
HYPERTORPHY PYRAMIDS
DROPSETS
HIGH REP SETS
VERY HIGH REPS
HIGH FREQUENCY SPLIT
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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. D GRIP SUMO STANCE CABLE FRONT SQUAT
4 SETS : 20-15-10-8 + DROP 8
2. HIGH BAR BB SQUAT
HEELS ELEVATED
HIP WIDTH STANCE + TOES SLIGHTLY OUT
5 SETS : 5-5-5-5-5
3. SMITH MACHINE VERTICAL LEG PRESS
FEET TOGETHER + FROM FLOOR POSITION
4 SETS : 20-15-10-8 + DROP 8
4. SWISS BALL LEG CURL
FROM FLOOR POSITION
4 SETS : FAILURE
5. LEG PRESS
STANCE WILL NARROW EVERY 25 REPS
25 : SUMO STANCE
25 : JUST OUTSIDE HIP WIDTH
25 : JUST INSIDE HIP WIDTH
25 : FEET TOGETHER
1 SETS : 100 REPS
6. LYING REVERSE DECLINE LEG CURL
USE DB OR CABLE LOW PULLEY
FEET TOGETHER
3 SETS : 15-10-8 + DROP 8
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ACCESSORY WORK
A1. SEATED DB TIBIALIS RAISE
DB BETWEEN FEET WITH HEELS ON EDGE OF BENCH
3 SETS : 20-20-20
A2. UNILATERAL STANDING CALF RAISE
4 SETS : 20-15-10-8 + DROP 8
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SHOULDERS/LIGHT CHEST
LIGHT TRICEPS/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
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1. SEATED CABLE FACE PULL
4 SETS : 20-15-10-8
SUPERSET WITH
STANDING DB FRONT RAISE
NEUTRAL GRIP
4 SETS : 20-15-10-8
2. UNILATERAL CABLE LATERAL RAISE
SLIGHTLY LEANING FWD
4 SETS : 20-15-10-8 + DROP 8
3. SEATED BB SNATCH GRIP PIN PRESS
OFF THE PINS JUST ABOVE SHOULDER HEIGHT
1-2 WARM UP SETS
5 SETS : 5-5-5-5-5
4. MACHINE INCLINE BENCH PRESS
PLATE LOADED
4 SETS : 20-15-10-8 + DROP 8
5. CHEST SUPPORTED DB REAR DELT RAISE
3 SETS : 30-30-30
6. MACHINE LATERAL RAISE
3 SETS : 30-30-30
7. NEUTRAL GRIP CABLE TRI PRESSDOWN
USE STRAPS ON STRAIGHT BAR FOR NEUTRAL GRIP
3 SETS : 20-15-10-8 + DROP 8
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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 BICEPS
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. WIDE D GRIP LAT PULLDOWN
4 SETS : 20-15-10-8
2. CHEST SUPPORTED BB SEAL ROW
SHOULDER WIDTH GRIP
4 SETS : 20-15-10-8 + DROP 8
3. UNILATERAL CHIN GRIP LAT PULLDOWN
USE D GRIP HANDLE
4 SETS : 20-15-10-8 + DROP 8
4. BENT OVER T BAR ROW
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 20-15-10-8 + DROP 8
5. SWISS BALL LYING CABLE PULLOVER
USE ROPE ATTACHMENT
3 SETS : 15-10-8
6. STANDING EZ BAR CURL
SHOULDER WIDTH GRIP + BICEP BLASTER
4 SETS : 20-15-10-8 + DROP 8
7. BB ZERCHER SHRUG
3 SETS : 8-8-8
SUPERSET WITH
SNATCH GRIP BB SHRUG
3 SETS : 10-10-10
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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. WEIGHTED BACK EXTENSION
FEET WIDE + TOES OUT
4 SETS : 20-15-10-8 + DROP 8
2. TRAP BAR DEADLIFT
INSIDE HIP WIDTH STANCE
5 SETS : 5-5-5-5-5
3. NORDIC LEG CURL
4 SETS : FAILURE
4. DB GOBLET SUMO STANCE BOX SQUAT
SET BOX AS LOW AS YOUR MOBILITY ALLOWS
4 SETS : 20-15-10-8 + DROP 8
5. STANDING LEG CURL
3 SETS : 20-20-20
SUPERSET WITH
SEATED LEG EXTENSION
VARY STANCE EACH SET (WIDE TO NARROW)
3 SETS : 20-20-20
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ACCESSORY WORK
A1. STANDING BODYWEIGHT TIBIALIS RAISE
HEELS ELEVATED
3 SETS : FAILURE
A2. UNILATERAL SEATED CALF RAISE
3 SETS : 15-15-15
A3. DONKEY CALF RAISE
HIP WIDTH STANCE
3 SETS : 15-15-15
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CHEST/LIGHT BACK
LIGHT DELTS/NECK
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PRE-HAB/ACTIVATION
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. UNILATERAL DB INCLINE PRESS
PRESS UP AND INTO THE TOP (A PRESS)
4 SETS : 10-10-8-8 + DROP 8
2. BB BENCH PRESS
WIDE GRIP
1-2 WARM UP SETS
5 SETS : 5-5-5-5-5
3. INCLINE PLATE LOADED BENCH PRESS
4 SETS : 20-15-10-8 + DROP 8
4. DECLINE SMITH MACHINE PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 20-15-10-8 + DROP 8
5. NEUTRAL GRIP LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 20-15-10-8 + DROP 8
6. PEC DECK FLY
FOAM ROLLER BETWEEN SCAPS
3 SETS : 20-20-20
SUPERSET WITH
SEATED DB LATERAL RAISE
3 SETS : 20-20-20
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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
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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. INCLINE CHEST SUPPORTED DB SPIDER CURL
4 SETS : 20-15-10-8 + DROP 8
2. MACHINE PREACHER CURL
SHOULDER WIDTH GRIP
4 SETS : 20-15-10-8 + DROP 8
3. CABLE ROPE HAMMER CURL
4 SETS : 20-15-10-8 + DROP 8
4. REVERSE GRIP EZ BAR CURL
VERY CLOSE GRIP
3 SETS : 15-15-15
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TRICEPS
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1. SEATED MACHINE DIP
NEUTRAL GRIP
4 SETS : 20-15-10-8 + DROP 8
2. SEATED EZ BAR OVERHEAD TRI EXTENSION
BEHIND THE HEAD + CLOSE GRIP
4 SETS : 20-15-10-8 + DROP 8
3. STANDING CABLE CROSSOVER KATANA TRICEP EXTENSION
CABLE CROSSES OVER BEHIND YOUR HEAD
4 SETS : 20-15-10-8 + DROP 8
4. WIDE GRIP CABLE PRESSDOWN
3 SETS : 15-15-15
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ACCESSORY WORK
A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)
B. KNEELING DB SHRUG
4 SETS : 20-15-10-8
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****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.