02
28
2020

DAILY TRAINER : FEB 29 THRU MAR 7

By Adam 3

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 :

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 : 15-12-10

2. LYING DB NECK EXTENSION
CHEST SUPPORTED
3 SETS : 15-12-10

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 —
.
.

POWERLIFTING SETWORK
HIGH REPS
HIGH REP PYRAMIDS
HYPERTROPHY PYRAMIDS
DROPSETS
SUPERSETS

SPLIT CHANGE COMING SOON….

.

.

 


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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.UNILATERAL LEG PRESS
LOW FOOT PLACEMENT ON PLATFORM
4 SETS : 15-12-10-20 (BILATERALLY LAST SET)

2. CANNONBALL STANCE HACK SQUAT
USE PENDULUM. LINEAR HACK, SMITH MACHINE,  OR BB
V STANCE WITH HEELS TOGETHER & ELEVATED
ATHLETIC STANCE + TOES SLIGHTLY OUT
4 SETS : 15-12-10-8 + DROP 8

3. LOW BAR BB SQUAT
WIDE ATHLETIC STANCE + TOES OUT
1-2 WARM UP SETS
5 SETS : 3-3-3-3-9

4. NORDIC LEG CURL
4 SETS : FAILURE

5.  BODYWEIGHT LEG EXTENSION
KNEELING WITH BAND DELOAD IF NEEDED
3 SETS : FAILURE

SUPERSET WITH

SEATED LEG EXTENSION
3 SETS : 25-20-15

6. UNILATERAL LYING/STANDING LEG CURL
CABLE/MACHINE/DB
3 SETS : 25-20-15

 

 

 

_____________________________________

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. STANDING BB CALF RAISE
SLIGHT TOE ELEVATION + HIP WIDTH STANCE
3 SETS : 15-12-10

A3. SEATED CALF RAISE
USE SMITH MACHINE AND REST BAR ON QUADS WITH PAD
FEET TOGETHER
3 SETS : 15-12-10

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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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1A. CHEST SUPPORTED DB REAR DELT SWING RAISE
3 SETS  : 25-25-25

1B. STANDING CABLE LATERAL RAISE (UNILATERAL)
SHORT RANGE OF MOTION
3 SETS : 15-15-15

1C. SEATED DB LATERAL SWING RAISE
SHORT RANGE OF MOTION
3 SETS : 25-25-25

2. SEATED BB SNATCH GRIP PIN PRESS
1-2 WARM UP SETS
5 SETS : 3-3-3-3-9

3. SEATED NEUTRAL GRIP MACHINE SHOULDER PRESS
4 SETS : 15-12-10-8 + DROP 8

4. SEATED CABLE CROSSOVER PULLBACK
 4 SETS : 15-12-10-8 + DROP 8

5. STANDING DB LATERAL RAISE
3 SETS : 15-12-10 + DROP 10

6. CHEST FOCUSED DIPS
4 SETS : 15-12-10-8 + DROP 8

 

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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 HIGH TO LOW SEATED CABLE ROW
D GRIP HANDLE
4 SETS : 15-12-10-8 + DROP 8

2. BENT OVER TRAP BAR ROW
SUB : NEUTRAL DB ROW
4 SETS : 15-12-10-8 + DROP 8

3. PULL UP
NEUTRAL GRIP JUST OUTSIDE SHOULDER WIDTH
4 SETS : FAILURE ON BODYWEIGHT
ASSISTED : 8-10 REPS

4. INCLINE CHEST SUPPORTED CABLE ROW
LOW PULLEY + USE ROPE ATTACHMENT
4 SETS : 15-12-10-8 + DROP 8

5. LYING DB PULLOVER
FROM FLOOR POSITION
3 SETS : 15-12-10

6. STANDING BB CURL
SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + DROP 8

7. STANDING SNATCH GRIP BB SHRUG
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
_____________________________________

1.  UNILATERAL DB RDL
4 SETS : 15-12-10-8

2. BB RDL OFF THE PINS
HIP WIDTH STANCE
SET PINS IN RACK TO YOUR MOBILITY LEVEL
1-2 WARM UP SETS
5 SETS : 3-3-3-3-9

3. BB GOOD MORNING
FEET TOGETHER
4 SETS : 15-12-10-8 + DROP 8

4. LYING UNILATERAL LEG CURL
4 SETS : 15-12-10-8 + DROP 8

5. CAMBERED BB SQUAT
ATHLETIC STANCE + HEELS ELEVATED
3 SETS : 15-12-10-8

6. SEATED LEG CURL
3 SETS : 25-20-15

SUPERSET WITH

SEATED LEG EXTENSION
3 SETS : 25-20-15

 

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 ACCESSORY WORK

A1. STANDING TIBIALIS RAISE
HEELS ELEVATED
3 SETS : FAILURE

A2.  SEATED CALF RAISE
HIP WIDTH STANCE
3 SETS : 15-12-10 + DROP 10

A3. STANDING CALF RAISE
FEET TOGETHER
3 SETS : 15-12-10 + DROP 10

 

 

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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. UNILATERAL PLATE LOADED INCLINE BENCH PRESS
4 SETS : 15-12-10-8 + DROP 8

2. INCLINE NEUTRAL BB PRESS
30 DEGREE BENCH INCLINE
1-2 WARM UP SETS
5 SETS : 3-3-3-3-9

3. UNILATERAL PEC DECK FLY
4 SETS : 15-12-10-8 + DROP 8

4.  VIKING SHOULDER PRESS
USE SHOULDER PRESS MACHINE
KNEELING/STANDING
4 SETS : 15-12-10-8 + DROP 8

5. LAT PULLDOWN
SHOULDER WIDTH D GRIP
4 SETS : 15-12-10-8 + DROP 8

6. SEATED DB LATERAL RAISE
3 SETS : 25-20-15 + DROP 15

7. DB A BENCH PRESS
FLAT BENCH + NEUTRAL DB POSITION
PRESS UP AND INWARD
3 SETS : 15-12-10 + DROP 8

_____________________________________

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
______________________________________

 

*** SUPERSET BIS AND TRIS
OR DO THEM SEPARATELY ***

 

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BICEPS
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1. MACHINE PREACHER CURL
SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + DROP 8

2. EZ BAR DRAG CURL
INSIDE SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + DROP 8

3. SEATED DB CURL
CURL OUTSIDE SHOULDER WIDTH
4
SETS : 15-12-10-8 + DROP 8

4. CHIN UPS
INSIDE SHOULDER WIDTH GRIP
3 SETS : FAILURE

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TRICEPS
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1. SEATED UNILATERAL OVERHEAD TRI CABLE EXTENSION
NO ATTACHMENTS ON CABLE
4 SETS : 15-12-10-8 + DROP 8

2. SEATED MACHINE TRI EXTENSION
4 SETS : 15-12-10-8 + DROP 8

3. NEUTRAL BB SKULL CRUSHER
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + DROP 8

4. DIPS
3 SETS : FAILURE

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TRAPS
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1. SEATED BB SHRUG
SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + DROP 8

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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. BB BEHIND THE BACK WRIST CURL
3 SETS : 15-12-10

4. DB WRIST EXTENSION
3 SETS : 15-12-10

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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.

Comment
3
Rachel Paulsen

Today is my first day..I want to incorporate 4 days strength training…which workouts would you recommend

Adam

Hey Rachel – Are you training in a gym/at home/a bit of both? And what are your goals specifically? A lot of women want to incorporate glute specific work also. what ability level would you say you’re at? If i can a better feel for these questions, I’ll give you a clear direction to head. I know you also, so you can message me directly 🙋‍♂️💪🏻

Adam

Ham dominant day was a grinder! Typo on the Cambered BB Squat 4 SETS : 15-12-10-8 (no drop)

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