DAILY TRAINER : FEB 1 THRU 8
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 : 15-12-10
2. MACHINE NECK EXTENSION
3 SETS : 15-12-10
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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REST PAUSE AMRAP (AS MANY REPS AS POSSIBLE)
STRENGTH SETS
HYPERTROPHY PYRAMIDS
DROPSETS
VERY HIGH REPS
HIGH FREQUENCY SPLIT METHOD
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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. WIDE STANCE BB PIN SQUAT
1-2 WARM UP SETS
SET PIN DEPTH TO YOUR MOBILITY LEVEL
4 SETS : 6-6-6-6 + REST PAUSE AMRAP
2. BB SPLIT SQUAT
REAR FOOT ELEVATED SLIGHTLY + SHORT STRIDE LENGTH
4 SETS : 15-12-10-8 + DROP 15
3. LEG PRESS
INSIDE HIP WIDTH STANCE + FEET LOW ON PLATFORM
4 SETS : 15-12-10-8 + DROP 15
4. NORDIC LEG CURL
LEGS TOGETHER
4 SETS : FAILURE
5. SEATED LEG EXTENSION
3 SETS : 30-20-10 + DROP 10
6. REVERSE HYPER/HAMSTRING EXTENSION
FEET TOGETHER
3 SETS : 30-20-10 + DROP 10
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ACCESSORY WORK
A1. SEATED DB TIBIALIS RAISE
3 SETS : 30-20-10
SUPERSET WITH
SEATED +BANDED ANKLE EVERSION
VERY LIGHT GLUTE BAND + ANKLE EXTERNAL ROTATION
3 SETS : 10-10-10
A2. DONKEY CALF RAISE
USE DIP BELT + TOES ELEVATED
3 SETS : 10-10-10
DROPSET WITH
BODYWEIGHT STANDING CALF RAISE
BODYWEIGHT ONLY + TOES ELEVATED
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
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1. HIGH PULLING SEATED MACHINE ROW/FACE PULL
WIDE GRIP + REAR DELT PULL
4 SETS : 15-12-10-8
SUPERSET WITH
SEATED REVERSE GRIP EZ BAR SHOULDER PRESS
SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8
2. STANDING CABLE CROSSOVER LATERAL RAISE
4 SETS : 15-12-10-8 + DROP 15
3. VERY HIGH INCLINE BB PRESS
WIDE GRIP
4 SETS : 6-6-6-6 + REST PAUSE AMRAP
4. SEATED SNATCH GRIP EZ BAR/BB SHOULDER PRESS BEHIND THE HEAD
BEHIND THE HEAD
4 SETS : 15-12-10-8 + DROP 15
5. SEATED REVERSE PEC DECK FLY
3 SETS : 30-20-10 + DROP 10
SUPERSET WITH
6. SEATED DB LATERAL SWING RAISE
3 SETS : 30-20-10 + DROP 10
7. MACHINE TRICEP DIPS
NEUTRAL GRIP
3 SETS : 30-20-10 + DROP 10
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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. UNILATERAL LAT PULLDOWN
4 SETS : 15-12-10-8 + DROP 15
2. PULL UP
OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : FALIURE
IF ASSISTED : 6-6-6-6 + REST PAUSE AMRAP
3. SEATED WIDE GRIP CABLE ROW
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + DROP 15
4. INVERTED TRAP BAR ROW
SUSPEND TRAP BAR ON RACK + FEET ELEVATED
4 SETS : 15-12-10-8 + DROP 15
5. UNILATERAL CABLE STRAIGHT ARM PULLDOWN
USE ROPE ATTACHMENT
3 SETS : 30-20-10 + DROP 10
6. STANDING CLOSE GRIP EZ BAR CURL
INSIDE SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + DROP 15
7. SEATED BB SHRUG
SHOULDER WIDTH GRIP
3 SETS : 20-20-20
SUPERSET WITH
SEATED PLATE FRONT RAISE TO OVERHEAD
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. TRAP BAR DEADLIFT
1-2 WARM UP SETS
YOUR PREFERRED POWER STANCE
4 SETS : 6-6-6-6 + REST PAUSE AMRAP
2. SUMO STANCE STRADDLE LIFT
USE DEFICIT AS YOUR MOBILITY ALLOWS
4 SETS : 15-12-10-8 + DROP 15
3. GLUTE HAM RAISE
4 SETS : FAILURE
4. PENDULUM HACK SQUAT
INSIDE HIP WIDTH STANCE
4 SETS : 15-12-10-8 + DROP 15
5. STANDING LEG CURL
3 SETS : 30-20-10 + DROP 10
SUPERSET WITH
SEATED LEG EXTENSION
WIDE-HIP WIDTH-FEET TOGETHER (CHANGE WIDTH EACH SET)
3 SETS : 30-20-10 + DROP 10
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ACCESSORY WORK
A1. STANDING TIBIALIS RAISE
HEELS ON EDGE OF BENCH WITH DB BETWEEN FEET
3 SETS : 20-20-20
A2. SEATED CALF RAISE
3 SETS : 15-15-15
A3. DB FARMERS WALK ON TOES
3 SETS : FAILURE
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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. DECLINE BB BENCH PRESS
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + REST PAUSE AMRAP
2. LOW INCLINE DB BENCH PRESS
4 SETS : 15-12-10-8 + DROP 15
3. PEC DECK FLYS
LEAN FWD INTO MOVEMENT SLIGHTLY
4 SETS : 15-12-10-8 + DROP 15
4. NEUTRAL GRIP PUSH UPS
OFF KNEES/WEIGHTED AS PER YOUR ABILITY LELVEL
4 SETS : 15-12-10-8 + DROP TO FAILURE
5. LAT PULLDOWN
SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + DROP 15
6. SEATED LANDMINE HEX/SQUEEZE PRESS
3 SETS : 30-20-10 + DROP 10
7. KNEELING CABLE CROSSOVER REAR DELT PULLBACK
3 SETS : 20-15-10 + DROP 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
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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 : 15
1B. DB SUPINATION + PRONATION
1 SET : 15
2. BB WRIST CURL
3 SETS : 15-15-15
SUPERSET WITH
EXTENSOR WRIST ROLLER
3 SETS : 15-15-15
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BICEPS
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1. REVERSE GRIP SEATED CABLE ROW
SHOULDER WIDTH GRIP
3 SETS : 30-20-10
2. DB PREACHER CURL
4 SETS : 6-6-6-6 + REST PAUSE AMRAP
3. CABLE CROSS BODY ROPE HAMMER CURL
4 SETS : 15-12-10-8 + DROP 15
4. STANDING CABLE CURL
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + DROP 15
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TRICEPS
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1. NEUTRAL BB BENCH PRESS
CLOSE GRIP
3 SETS : 30-20-10
2. SEATED CABLE OVERHEAD TRI EXTENSION
ROPE OR V BAR
4 SETS : 15-12-10-8 + DROP 15
3. EZ BAR SKULL CRUSHER
WIDE GRIP FROM FLOOR POSITION
4 SETS : 6-6-6-6 +REST PAUSE AMRAP
4. UNILATERAL ROPE PRESSDOWN
SINGLE ROPE ATTACHMENT OR NO ATTACHMENT
4 SETS : 15-12-10-8 + DROP 15
5. STANDING SNATCH GRIP BB SHRUG
3 SETS : 15-15-15
SUPERSET WITH
DB FARMERS WALK
3 SETS : FAILURE
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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.