01
24
2020

DAILY TRAINER : JAN 25 THRU FEB 1

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 : 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 —
.
.

STRENGTH PYRAMIDS
HYPERTROPHY LADDERS
DROPSETS
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

______________________________________

1. SUMO STANCE STRADDLE LIFT
4 SETS : 8-8-8-20

2. BB FRANKENSTEIN FRONT SQUAT
1-2 WARM UP SETS
HEELS ELEVATED
HIP WIDTH STANCE + TOES SLIGHTLY OUT
4 SETS : 8-6-4-2 + DROP 8

3. DB GOBLET SPLIT SQUAT
REAR FOOT ELEVATED
4 SETS : 8-8-8-20

4. BB GOOD MORNING
OFF THE PINS + FEET TOGETHER
4 SETS : 8-8-8-20

5. LEG PRESS
FEET TOGETHER + LOW ON PLATFORM
4 SETS : 20-20-20-20

6. SEATED LEG CURL
HIP WIDTH STANCE
3 SETS : 8-8-8-20

 

 

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ACCESSORY WORK

A1. STANDING TIBIALIS RAISE
3 SETS : FAILURE

SUPERSET WITH

SEATED +BANDED ANKLE EVERSION
VERY LIGHT GLUTE BAND + ANKLE EXTERNAL ROTATION
3 SETS : 10-10-10

A2. DONKEY CALF RAISE
3 SETS : 8-8-8-8

SUPERSET WITH

SQUATTED CALF RAISE
BODYWEIGHT ONLY
3 SETS : FAILURE

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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
______________________________________

1. SEATED CABLE REAR DELT PULLBACK
4 SETS : 8-8-8-20

SUPERSET WITH

REVERSE GRIP EZ BAR FRONT RAISE
4 SETS : 8-8-8-20

2.  SEATED DB LATERAL RAISE
4 SETS : 8-8-8-20

3. SEATED DB SHOULDER PRESS
VERY HIGH INCLINE
1-2 WARM UP SETS
4 SETS : 8-8-8-20

4. SEATED SNATCH GRIP SMITH MACHINE SHOULDER PRESS
BEHIND THE HEAD + SET SAFETY FOR DEPTH
 4 SETS : 8-6-4-2 + DROP 8

5. UNILATERAL STANDING CABLE LATERAL RAISE
SLIGHTLY LEANING FWD
3 SETS : 20-20-20

SUPERSET WITH

6. UNILATERAL BENT OVER CABLE REAR DELT RAISE
3 SETS : 20-20-20

7. TRICEP CABLE KICKBACK
3 SETS : 8-8-8-20

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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 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

_____________________________________

1.  LANDMINE TRAP BAR ROW
SHOULDER WIDTH GRIP
4 SETS : 8-8-8-20

2. WIDE GRIP PULL UP
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : FALIURE
IF ASSISTED : 8-8-8-8

3. SEATED CLOSE D GRIP CABLE ROW
USE D GRIP HANDLE
4 SETS : 8-8-8-20

4. LAT PULLDOWN
SHOULDER WIDTH GRIP
4 SETS : 20-20-20-20

5. STANDING ROPE STRAIGHT ARM PULLDOWN
USE ROPE ATTACHMENT
3 SETS : 8-8-20

6. SEATED MACHINE PREACHER CURL
VARY GRIP WIDTH EACH SET
4 SETS : 8-8-8-20

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

SUPERSET WITH

PLATE FRONT RAISE TO OVERHEAD
3 SETS : 20-20-20

_____________________________________

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.  DB RDL
FEET TOGETHER + TOES ELEVATED
4 SETS : 8-8-8-20

2. BB SUMO STANCE DEADLIFT
1-2 WARM UP SETS
4 SETS : 8-6-4-2 + DROP 8

3. GLUTE HAM RAISE
4 SETS : FAILURE

4. LONG STRIDE DB SPLIT SQUAT
4 SETS : 8-8-8-20

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

SUPERSET WITH

BODYWEIGHT LEG EXTENSION
3 SETS : FAILURE

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 ACCESSORY WORK

A1. SEATED DB TIBIALIS RAISE
HEELS ON EDGE OF BENCH WITH DB BETWEEN FEET
3 SETS : 20-20-20

A2.  SEATED CALF RAISE
3 SETS : 8-8-8-20

A3. LEG PRESS CALF RAISE
HIP WIDTH STANCE
3 SETS : 20-20-20

 

 

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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 CABLE FLY
BACK SUPPORTED + LOW PULLEY CABLE POSITION
4 SETS : 8-8-8-20

2. NEUTRAL GRIP LOW INCLINE BB PIN PRESS
WIDE GRIP
1-2 WARM UP SETS
4 SETS : 8-6-4-2 + DROP 8

3. CHEST FOCUSED DIPS
4 SETS : 8-8-8-20

4. GUILLOTINE CHEST PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-20

5. SEATED CHEST SUPPORTED MACHINE ROW
NEUTRAL GRIP
4 SETS : 8-8-8-20

6. SEATED HIGH TO LOW CABLE FLY

3 SETS : 20-20-20

SUPERSET WITH

SEATED CABLE CROSSOVER REAR DELT PULLBACK
3 SETS : 20-20-20

_____________________________________

ACCESSORY WORK

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

 

—————————————————

BICEPS/TRICEPS/LIGHT BACK
LIGHT CHEST/FOREARMS

—————————————————-

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 : 20-20-20

SUPERSET WITH

CABLE WRIST EXTENSION
3 SETS : 20-20-20

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BICEPS
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1. CHIN GRIP LAT PULLDOWN
3 SETS : 20-20-20

2. INCLINE CHEST SUPPORTED DB SPIDER CURL
4 SETS : 8-8-8-20

3. DB HAMMER PREACHER CURL
4 SETS : 8-8-8-20

4. STANDING EZ BAR CURL
SHOULDER WIDTH GRIP
4 SETS : 8-8-8-20

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TRICEPS
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1. CHEST PRESS MACHINE
CLOSE GRIP
3 SETS : 20-20-20

2. SEATED SINGLE DB OVERHEAD TRI EXTENSION
4 SETS : 8-8-8-20

3. KNEELING WIDE GRIP CABLE PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-20

4. TRICEP BENCH DIPS
4 SETS : FAILURE

5. HEAVY DB FARMERS WALK
3 SETS : FAILURE

SUPERSET WITH

STANDING DB SHRUG
3 SETS : 8-8-8

_____________________________________

ACCESSORY WORK

A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)

 

 

 

 

*******

 

****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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