DAILY TRAINER : FEB 22 THRU 29
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 :
20-30 MIN WALKS IN THE EVENINGS (4-5 TIMES A WEEK)
– 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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STRENGTH LADDERS W/ DROPSET
HYPERTROPHY SETWORK
DROPSETS
VERY HIGH REPS
HIGH FREQUENCY SPLIT METHOD
SUPERSETS
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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.BB BULGARIAN SPLIT SQUAT
CHOICE OF BB PLACEMENT : HIGH BAR/ZERCHER/FRONT RACK
1-2 WARM UP SETS
4 SETS : 8-8-6-6 + DROP 6
2. DB CANNONBALL GOBLET SQUAT
HEELS ELEVATED IN CANNONBALL STANCE (V STANCE)
4 SETS : 12-12-12-12- + DROP 12
3. LEG PRESS
FEET INSIDE HIP WIDTH + LOW ON PLATFORM
4 SETS : 20-20-20-20
4. SUMO STANCE STRADDLE LIFT
4 SETS : 12-12-12-12 + DROP 12
5. SEATED LEG EXTENSION
JUST OUTSIDE HIP WIDTH STANCE
3 SETS : 12-12-12 + DROP 12
6. UNILATERAL STANDING LEG CURL
USE CABLE OR MACHINE SETUP
3 SETS : 12-12-12 + DROP 12
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ACCESSORY WORK
A1. BANDED DORSIFLEXION/PLANTAR FLEXION
SEATED WITH LIGHT BAND AROUND FOOT IN TENSION
3 SETS : 12-12-12
SEATED ANKLE INVERSION (INWARD) & EVERSION (OUTWARD)
VERY LIGHT GLUTE BAND OR THERABAND OR BODYWEIGHT ONLY
3 SETS : 12-12-12
A2. B STANCE BB CALF RAISE
SMALL SPLIT STANCE + SPIKE FRONT AND BACK FOOT TO TOES
3 SETS : 12-12-12 (IN EACH SPLIT POSITION)
A3. SEATED CALF RAISE
3 SETS : 12-12-12
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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 CABLE REAR DELT FLY
B : SEATED DB LATERAL RAISE
C : STANDING EZ BAR FRONT RAISE
DON’T SUPERSET/SHORT REST PERIODS
3 SETS (EACH EXERCISE) : 20-20-20
2. SNATCH GRIP BB PIN PRESS
SET PINS AT BASE OF SKULL HEIGHT + PRESS BEHIND THE HEAD
1-2 WARM UP SETS
4 SETS : 8-8-6-6 + DROP 6
3. GUILLOTINE CHEST PRESS
HIGH INSERTION + WIDE GRIP
4 SETS : 12-12-12-12- + DROP 12
4. CHEST SUPPORTED REAR DELT ROW
USE ROW MACHINE PULLING HIGH TOWARDS REAR DELTS
4 SETS : 12-12-12-12- + DROP 12
5. UNILATERAL CABLE LATERAL RAISE
SLIGHTLY BENT FWD
3 SETS : 12-12-12 + DROP 12
6. DB NEUTRAL GRIP BB/DB BENCH PRESS
4 SETS : 12-12-12 + DROP 12
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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. CHEST SUPPORTED MACHINE ROW
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-12- + DROP 12
2. MED. D GRIP LAT PULLDOWN
SHOULDER WIDTH D GRIP (NEUTRAL GRIP)
4 SETS : 20-20-20-20
3. BENT OVER LOW PULLEY CABLE ROW
INSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12 + DROP 12
4. SNATCH GRIP RACK PULL
OFF THE PINS IN THE RACK
SET JUST ABOVE/BELOW KNEES DEPENDING ON ANATOMY/MOBILITY
4 SETS : 12-12-12-12
5. DECLINE EZ BAR PULLOVER
EXPERIMENT WITH GRIP WIDTH
3 SETS : 12-12-12 + DROP 12
6. UNILATERAL MACHINE PREACHER CURL
4 SETS : 12-12-12-12- + DROP 12
7. SEATED BB SHRUG
INSIDE SHOULDER WIDTH GRIP
3 SETS : 12-12-12
SUPERSET WITH
STANDING PLATE FRONT RAISE TO OVERHEAD POSITION
SHOULDER HEIGHT TO OVERHEAD
3 SETS : 12-12-12
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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. BB RDL
ATHLETIC STANCE
1-2 WARM UP SETS
4 SETS : 8-8-6-6 + DROP 6
2. REVERSE DECLINE DB LYING LEG CURL
CHEST TOWARDS TOP OF DECLINE + DB BETWEEN FEET
4 SETS : 12-12-12-12 + DROP 12
3. SEATED BB GOOD MORNING
LEGS OUT IN SUMO POSITION WITH WEIGHT ON HEELS
4 SETS : 12-12-12-12 + DROP 12
4. LYING UNILATERAL LEG CURL
SUB : DB SPLIT SQUAT
4 SETS : 12-12-12-12
5. SQUAT MACHINE SPLIT SQUAT
SUB : DB SPLIT SQUAT
3 SETS : 12-12-12
6. BODYWEIGHT LEG EXTENSION
BODYWEIGHT OR BAND DELOAD
3 SETS : FAILURE
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ACCESSORY WORK
A1. SEATED DB TIBIALIS RAISE
HEELS ON EDGE OF BENCH + HOLD DB BETWEEN FEET
3 SETS : 20-20-20
A2. STANDING BB CALF RAISE
INSIDE HIP WIDTH STANCE + TOES ELEVATED
3 SETS : 12-12-12
A3. SQUATTED CALF RAISE
SQUAT STANCE + BODYWEIGHT ONLY
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. INCLINE DB BENCH PRESS
30 DEGREE INCLINE BENCH
1-2 WARM UP SETS
4 SETS : 8-8-6-6 + DROP 6
2. UNILATERAL PEC DECK FLY
4 SETS : 12-12-12-12 + DROP 12
3. DECLINE BB BENCH PRESS
4 SETS : 12-12-12-12 + DROP 12
4. SEATED MACHINE SHOULDER PRESS
4 SETS : 15-15-15-15
5. LAT PULLDOWN
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12 + DROP12
6. DIPS
USE MACHINE OR DIP BARS
CHEST OVER THE MOVEMENT
3 SETS : 20-20-20
7. SEATED CABLE REAR DELT PULLBACK
CABLE CROSSOVER
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/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 BIS AND TRIS
OR DO THEM SEPARATELY ***
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BICEPS
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1. CABLE PREACHER CURL
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
2. HANDS TOGETHER EZ BAR CURL
HANDS TOUCHING
4 SETS : 12-12-12-12
3. CHIN UPS
JUST INSIDE SHOULDER WIDTH GRIP
3 SETS : FAILURE
IF ASSISTED : 8-12 REP RANGE
4. DB REVERSE CURL
PALMS DOWN
4 SETS : 12-12-12-12
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TRICEPS
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1. UNILATERAL ROPE PRESSDOWN
CROSS BODY
4 SETS : 12-12-12-12
2. DB SKULL CRUSHER
FROM FLOOR POSITION + NEUTRAL GRIP POSITION
4 SETS : 12-12-12-12
3. FEET ELEVATED TRICEP DIPS
NEUTRAL GRIP IF POSSIBLE
3 SETS : 20-20-20 OR FAILURE
4. WIDE REVERSE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
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TRAPS
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1. SNATCH GRIP BB SHRUG
VERY WIDE GRIP
3 SETS : 8-8-8
SUPERSET WITH
OVERHEAD BB SHRUG
SHOULDER WIDTH REVERSE GRIP
3 SETS : 12-12-12
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FOREARMS
FLEXORS/EXTENSORS
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1. DB RADIAL + ULNAR DEVIATION
1 SET : 12
2. DB SUPINATION + PRONATION
1 SET : 12
3. CABLE BEHIND THE BACK WRIST CURL
3 SETS : 20-20-20
4. CABLE WRIST EXTENSION
3 SETS : 20-20-20
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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.