DAILY TRAINER : FEB 15 THRU 22
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
BACK SUPPORTED
3 SETS : 15-15-15
2. LYING DB NECK EXTENSION
CHEST SUPPORTED
3 SETS : 15-15-15
3. DB/BODYWEIGHT SIDE NECK FLEXION
SIDE LYING
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. SEATED LEG EXTENSION
NARROW STANCE EACH SET (WIDE TO NARROW)
3 SETS : 25-25-25
SUPERSET WITH
LYING LEG CURL
3 SETS : 25-25-25
2. HACK SQUAT
SUB BB FRONT SQUAT IF NO HACK AVAILABLE
1-2 WARM UP SETS
ATHLETIC STANCE + TOES SLIGHTLY OUT
4 SETS : 8-8-8- 24
(TAKE AS MANY REST PAUSES AS NEEDED ON LAST SET)
3. HORIZONTAL LEG PRESS
FEET TOGETHER STANCE + LOW ON PLATFORM
4 SETS : 15-15-15-15 + DROP 15
4. BB GOOD MORNING
INSIDE HIP WIDTH STANCE
4 SETS : 8-8-8-24
(TAKE AS MANY REST PAUSES AS NEEDED ON LAST SET)
5. DB SPLIT SQUAT
VERY SHORT STRIDE
3 SETS : 8-8-8 + DROP 8
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ACCESSORY WORK
A1. SEATED DB TIBIALIS RAISE
HOLD DB BETWEEN FEET
3 SETS : 15-15-15
SUPERSET WITH
SEATED ANKLE INVERSION (INWARD) & EVERSION (OUTWARD)
VERY LIGHT GLUTE BAND OR THERABAND ETC.
3 SETS : 15-15-15
A2. STANDING BB CALF RAISE
INSIDE HIP WIDTH STANCE + TOES ELEVATED
3 SETS : 15-15-15
A3. SEATED CALF RAISE
3 SETS : 15-15-15
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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. SHOULDER RAISE MEDLEY
A : SEATED PLATE FRONT RAISE
B : STANDING DB LATERAL RAISE
C : CABLE CROSSOVER REAR DELT PULLBACK
DON’T SUPERSET THESE BUT USE VERY SHORT REST PERIODS
3 SETS (EACH EXERCISE) : 15-15-15
2. STANDING BB SHOULDER PRESS
4 SETS : 8-8-8-24
(TAKE AS MANY REST PAUSES AS NEEDED ON LAST SET)
3. INCLINE DB BENCH PRESS
30 DEGREE INCLINE
4 SETS : 15-15-15-15
4. LYING CABLE REAR DELT FLY
HIGH PULLEY POSITION ON CROSSOVER
LYING ON BACK
4 SETS : 15-15-15-15
5. UNILATERAL CABLE LATERAL RAISE
SLIGHTLY BENT FWD
3 SETS : 15-15-15
6. DECLINE BB BENCH PRESS
SHOULDER WIDTH GRIP
4 SETS : 8-8-8-24
(TAKE AS MANY REST PAUSES AS NEEDED ON LAST SET)
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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. PULL UP
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : FAILURE
2. HIGH INCLINE CHEST SUPPORTED CABLE ROW
USE ROPE AND LOW PULLEY CABLE POSITION
4 SETS : 15-15-15-15 + DROP 15
3. SNATCH GRIP LAT PULLDOWN
BEHIND THE HEAD
4 SETS : 15-15-15-15
4. WIDE GRIP BB ROW
OFF THE PINS IN THE RACK
4 SETS : 8-8-8-24
(TAKE AS MANY REST PAUSES AS NEEDED ON LAST SET)
5. STANDING CABLE STRAIGHT ARM PULLDOWN
NARROWER GRIP EACH SET (WIDE TO NARROW)
3 SETS : 15-15-15
6. DB PREACHER CURL
4 SETS : 8-8-8-24
(TAKE AS MANY REST PAUSES AS NEEDED ON LAST SET)
7. SEATED BB SHRUG
SHOULDER WIDTH GRIP
3 SETS : 15-15-15
SUPERSET WITH
PLATE FRONT RAISE TO OVERHEAD POSITION
3 SETS : 15-15-15
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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
SUPERSET WITH
SISSY SQUAT
INSIDE HIP WIDTH STANCE
4 SETS : FAILURE
2. LANDMINE RDL
SUB BB IF NO LANDMINE AVAILABLE
HIP WIDTH STANCE
1-2 WARM UP SETS
4 SETS : 8-8-8-24
(TAKE AS MANY REST PAUSES AS NEEDED ON LAST SET)
3. HANGING BB SPLIT SQUAT
LONG STRIDE
4 SETS : 8-8-8-8 + DROP 8
4. SUMO STANCE CABLE GOBLET SQUAT
USE D GRIP HANDLE
4 SETS : 15-15-15-15
5. STANDING LEG CURL
3 SETS : 15-15-15
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ACCESSORY WORK
A1. STANDING UNILATERAL TIBIALIS RAISE
HEELS ELEVATED
3 SETS : 20-20-20
A2. LEG PRESS CALF RAISE
INSIDE HIP WIDTH STANCE
3 SETS : 15-15-15
A3. SEATED CALF RAISE
WIDE STANCE + TOES OUT
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. CABLE FLY MEDLEY
A. LOW TO HIGH
B. STRAIGHT AWAY
C. HIGH TO LOW
DON’T SUPERSET THESE
2 SETS (EACH POSITION) : 15-15
2. PLATE LOADED INCLINE MACHINE PRESS
1-2 WARM UP SETS
4 SETS : 8-8-8-24
(TAKE AS MANY REST PAUSES AS NEEDED ON LAST SET)
3. CHEST FOCUSED DIPS
4 SETS : 15-15-15-15
4. SMITH MACHINE HEX PRESS
USE D GRIP HANDLE
4 SETS : 15-15-15-15
5. LAT PULLDOWN
SHOULDER WIDTH GRIP
4 SETS : 15-15-15-15
6. DB PULLOVER
FROM HIP THRUST POSITION
3 SETS : 15-15-15
7. SEATED SNATCH GRIP BB PRESS
BEHIND THE HEAD
3 SETS : 8-8-8 24
(TAKE AS MANY REST PAUSES AS NEEDED ON LAST SET)
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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. CHIN GRIP LAT PULLDOWN
SHOULDER WIDTH GRIP
3 SETS : 15-15-15
2. STANDING BB CURL
SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
3. DB PREACHER HAMMER CURL
VERTICAL PREACHER BRACING
4 SETS : 8-8-8-8
4. SEATED MACHINE PREACHER CURL
SHOULDER WIDTH GRIP
4 SETS : 15-15-15-15
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TRICEPS
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1. NEUTRAL BB FLOOR PRESS
SHOULDER WIDTH NEUTRAL GRIP
3 SETS : 15-15-15
2. STANDING EZ BAR OVERHEAD TRI EXTENSION
CLOSE GRIP
4 SETS : 8-8-8-8
3. KNEELING WIDE GRIP CABLE PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
4. CABLE CROSSOVER KICKBACK
4 SETS : 15-15-15-15
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TRAPS
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1. STANDING D GRIP EZ BAR SHRUG
HANG ON TO WEIGHT PLATES
3 SETS : 15-15-15
SUPERSET WITH
STANDING CALF RAISE SHRUG
3 SETS : 15-15-15
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FOREARMS
FLEXORS/EXTENSORS
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1. DB RADIAL + ULNAR DEVIATION
1 SET : 15
2. DB SUPINATION + PRONATION
1 SET : 15
3. BB BEHIND THE BACK BB WRIST CURL
3 SETS : 15-15-15
4. 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. ALSO YOU COULD BE ON ADVANCED MANAGEMENT AND BE USING THE WORKBOOK TOOL AS WELL. THAT NEEDS TO BE FILLED OUT AND SENT WEEKLY AS WELL.
For the sets with 24- rest pause as much as you need- should we do the same weight as the sets of 8 reps?
Good question! Id base these sets on how your sets of 8 went, but you probably wanna use an estimated 12 rep weight, unless your rest pause recovery is really good. It’s also relative to how hard you took your sets of 8 also. I had to take 3 rest pauses to get to 24 – almost died