DAILY TRAINER : FEB 8 THRU 15
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 : 10-8-6
2. MACHINE NECK EXTENSION
3 SETS : 10-8-6
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 —
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REST PAUSE/CLUSTERS
ASCENDING SETS
HYPERTROPHY LADDERS
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. DB BULGARIAN SPLIT SQUAT
RFE BELOW KNEE HEIGHT
SHORTEN STRIDE LENGTH EACH SET
4 SETS : 10-8-6-20
2. HIGH BAR BB SQUAT
HEELS ELEVATED + JUST OUTSIDE HIP WIDTH STANCE
1-2 WARM UP SETS
4 SETS : 10-8-6-20
(SET OF 20 USE 8 REP SET WEIGHT AND TAKE AS MANY REST PAUSES AS NEEDED)
3. BODYWEIGHT SISSY SQUAT
INSIDE HIP WIDTH STANCE
4 SETS : FAILURE
4. STANDING LEG CURL
4 SETS : 10-20-30
5. SEATED LEG EXTENSION
HIP WIDTH STANCE
3 SETS : 10-20-30
6. SUMO STANCE LEG PRESS
FEET WIDE AND TOES OUT
3 SETS : 10-8-6-20
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ACCESSORY WORK
A1. STANDING SINGLE LEG TIBIALIS RAISE
3 SETS : 10-10-10
USE LIGHT GLUTE BAND FOR RESISTANCE
SUPERSET WITH
SEATED +BANDED ANKLE EVERSION
VERY LIGHT GLUTE BAND + ANKLE EXTERNAL ROTATION
3 SETS : 10-10-10
A2. SEATED CALF RAISE
FEET TOGETHER
3 SETS : 10-10-10
DROPSET WITH
BODYWEIGHT DONKEY CALF RAISE
JUST OUTSIDE HIP WIDTH STANCE
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. SEATED DB REAR DELT RAISE
BEND OVER FWD
4 SETS : 20-20-20-20
SUPERSET WITH
SEATED NEUTRAL GRIP DB FRONT RAISE
4 SETS : 20-20-20-20
2. STANDING DB LATERAL RAISE
4 SETS : 10-8-6-20
3. SEATED MACHINE SHOULDER PRESS
4 SETS : 10-8-6-20
1-2 WARM UP SETS
(SET OF 20 USE 10 REP SET WEIGHT AND TAKE AS MANY REST PAUSES AS NEEDED)
4. STANDING SNATCH GRIP BB PIN PRESS
BEHIND THE HEAD + SET PINS A BIT ABOVE SHOULDER HEIGHT
4 SETS : 10-8-6-20
5. SEATED CABLE CROSSOVER PULLBACK
CROSSOVER PULLBACK TO Y POSITION
3 SETS : 10-20-30
SUPERSET WITH
6. SEATED DB LATERAL SWING RAISE
3 SETS : 10-20-30
7. CHEST FOCUSED DIPS
REAR ELEVATE FEET ON A SEAT/BENCH
3 SETS : 10-8-6-20
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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
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1. SEATED CHEST SUPPORTED MACHINE ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 10-8-6-20
2. LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 10-10-20-30
3. SEATED UNILATERAL CABLE LOW PULLEY ROW
4 SETS : 10-8-6-20
4. WIDE D GRIP LAT PULLDOWN
VERY WIDE D GRIP
4 SETS : 10-8-6-20
5. DECLINE EZ BAR PULLOVER
SHOULDER WIDTH GRIP
3 SETS : 10-8-6 + DROP 10
6. PREACHER CURL
MACHINE OR EZ BAR + SHOULDER WIDTH FAT GRIP
4 SETS : 10-8-6-20
7. WIDE D GRIP SHRUG
USE EZ BAR AND GRAB WEIGHT PLATES
3 SETS : 10-10-10
SUPERSET WITH
STANDING EZ BAR SHRUG
SAME BAR WITH SHOULDER WIDTH GRIP
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. NORDIC LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : FAILURE
2. TRAP BAR DEADLIFT
JUST OUTSIDE HIP WIDTH STANCE
1-2 WARM UP SETS
4 SETS : 10-8-6-20
(SET OF 20 USE 10 REP SET WEIGHT AND TAKE AS MANY REST PAUSES AS NEEDED)
3. SQUAT MACHINE GOOD MORNING
FEET TOGETHER
4 SETS : 10-8-6-20
4. PLYO BOX STEP UPS
USE BOX HIGHER THAN KNEE HEIGHT
STAY ON ONE SIDE AT A TIME – DON’T ALTERNATE EACH REP
FOR ADDED RESISTANCE : USE DB OR CABLE SETUP
3 SETS : 10-8-6 + DROP 10
5. SEATED LEG CURL
3 SETS : 10-20-30
6. SMITH MACHINE HACK SQUAT
HEELS ELEVATED + INSIDE SHOULDER WIDTH STANCE
SHARP ANGLE FOR KNEES OVER TOES FLEXION
4 SETS : 10-8-6-20
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ACCESSORY WORK
A1. SEATED DB TIBIALIS RAISE
HEELS ON EDGE OF BENCH WITH DB BETWEEN FEET
3 SETS : 15-15-15
A2. STANDING CALF RAISE
3 SETS : 10-20-30
A3. SEATED CALF RAISE
3 SETS : 10-20-30
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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. PEC DECK FLY
LEAN FWD + HIGH ANGLE OF FORCE INSERTION
4 SETS : 10-8-6-20
2. DB BENCH PRESS
1-2 WARM UP SETS
4 SETS : 10-8-6-20
(SET OF 20 USE 10 REP SET WEIGHT AND TAKE AS MANY REST PAUSES AS NEEDED)
3. VERY HIGH INCLINE BB PRESS
10-8-6-20
4. DECLINE MACHINE CHEST PRESS
PLACE MED. BALL BEHIND YOU TO CREATE THE ANGLE
4 SETS : 10-8-6-20
5. NEUTRAL GRIP PULL UP
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-8-6-20
6. DEFICIT PUSH UPS
3 SETS : FAILURE
7. STANDING CABLE CROSSOVER REAR DELT PULLBACK
PULL BACK TO Y POSITION
3 SETS : 10-20-30
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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/TRAPS
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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BICEPS
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1. NEUTRAL GRIP DB BENCH PRESS
3 SETS : 10-8-6 + DROP 10
2. UNILATERAL STANDING CABLE CURL
FACE AWAY FROM PULLEY
4 SETS : 10-8-6-20
3. WIDE GRIP STANDING EZ BAR CURL
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-8-6-20
4. MACHINE PREACHER CURL
SHOULDER WIDTH GRIP
4 SETS : 10-8-6-20
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TRICEPS
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1. NEUTRAL GRIP DB BENCH PRESS
3 SETS : 10-8-6 + DROP 10
2. SEATED NETURAL BAR OVERHEAD TRI EXTENSION
CLOSE GRIP
USE EZ BAR IF NO NEUTRAL BAR HANDY
4 SETS : 10-8-6-20
3. CABLE CROSSOVER TRI PRESSDOWN
CABLE CROSSED
4 SETS : 10-8-6-20
4. UNILATERAL DB KICKBACK
KNEELING ON BENCH
4 SETS : 10-8-6-20
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TRAPS
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1. SEATED BB SHRUG
SHOULDER WIDTH GRIP
3 SETS : 10-10-10
SUPERSET WITH
STANDING BB SHRUG
SNATCH GRIP
3 SETS : 10-10-10
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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. CABLE WRIST CURL
3 SETS : 15-15-15
SUPERSET WITH
EXTENSOR WRIST ROLLER
3 SETS : 15-15-15
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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.
BICEPS/TRICEPS DAY TYPO :
BICEPS
1. REVERSE GRIP SEATED CABLE ROW
SHOULDER WIDTH GRIP
FOLLOW FEP SCHEME
COACH 👊