DAILY TRAINER : MAR 7 THRU 14
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 : 10-10-10
2. LYING DB NECK EXTENSION
CHEST SUPPORTED
3 SETS : 20-20-20
3. DB/BODYWEIGHT SIDE NECK FLEXION
SIDE LYING
2 SETS : 10-10
*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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POWERLIFTING SETWORK
CLUSTER SETS
REST PAUSES
GENERAL HYPERTROPHY
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
HIP AIRPLANES
COSSACK SQUAT
SINGLE LEG SQUAT OFF BLOCKS
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1.HIGH BAR BB SQUAT
STRAIGHT OR DUFFALO/CAMBERED BB
ATHLETIC STANCE + HEELS ELEVATED
RAMP UP WARM UP SETS 2-3 SETS
4 SETS : 4-4-4-(4-3-2 CLUSTER SET)
2. SMITH MACHINE SISSY SQUAT
(SMITHSY SQUAT)
INSIDE HIP WIDTH STANCE ON TOES
USE HIGH HEEL ELEVATION IF TOES IS TOO ADVANCED
4 SETS : 10-10-10-10 + REST PAUSE 5
3. DB SPLIT SQUAT
SHORT STRIDE + SMALL REAR FOOT ELEVATION
4 SETS : 10-10-10-10 + REST PAUSE 5
4. SWISS BALL LYING LEG CURL
FROM FLOOR POSITION
3 SETS : FAILURE
5. UNILATERAL LEG EXTENSION
3 SETS : 20-20-20
6. LYING LEG CURL
MACHINE OR CABLE
3 SETS : 20-20-20
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ACCESSORY WORK
A1. SEATED DB TIBIALIS RAISE
DB HELD BETWEEN FEET AND HEELS ON EDGE OF BENCH
3 SETS : 20-20-20
SUPERSET WITH
SEATED ANKLE INVERSION (INWARD) & EVERSION (OUTWARD)
VERY LIGHT GLUTE BAND OR THERABAND OR BODYWEIGHT ONLY
3 SETS : 10-10-10
A2. DONKEY CALF RAISE
TOES ELEVATED + USE DIP BELT FOR ADDED RESISTANCE
HIP WIDTH STANCE
3 SETS : 10-10-10 + REST PAUSE 5
A3. SEATED CALF RAISE
FEET TOGETHER
3 SETS : 10-10-10 + REST PAUSE 5
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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 CABLE REAR DELT PULLBACK
4 SETS : 10-10-10-10 + REST PAUSE 5
2. STANDING TRAP BAR PIN PRESS
NEUTRAL GRIP OFF PINS JUST ABOVE SHOULDER HEIGHT
RAMP UP WARM UP SETS 2-3 SETS
4 SETS : 4-4-4-(4-3-2 CLUSTER SET)
*DROPSET WEIGHT IF NEEDED, BUT TRY NOT TO
3. INCLINE PLATE LOADED MACHINE PRESS
4 SETS : 10-10-10-10 + REST PAUSE 5
4. SEATED BB SNATCH GRIP SHOULDER PRESS
BEHIND THE HEAD
4 SETS : 10-10-10-10 + REST PAUSE 5
5A. SEATED UNILATERAL CABLE LATERAL RAISE
3 SETS : 20-20-20
5B. STANDING CABLE FRONT RAISE
REVERSE SHOULDER WIDTH GRIP
STAND FACING AWAY FROM CABLE
3 SETS : 20-20-20
5C. LYING CABLE REAR DELT FLY
BACK SUPPORTED ON FLAT BENCH
3 SETS : 20-20-20
6. CABLE TRI PRESSDOWN
NARROW TO WIDE GRIP/WIDEN EACH SET
HANDS TOGETHER- JUST INSIDE SHOULDER WIDTH
SHOULDER WIDTH – OUTSIDE SHOULDER WIDTH
4 SETS : 10-10-10-10 + REST PAUSE 5
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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
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-10-10 + REST PAUSE 5
2. CHEST SUPPORTED MACHINE ROW
NEUTRAL GRIP
4 SETS : 10-10-10-10 + REST PAUSE 5
3. CLOSE D GRIP LAT PULLDOWN
INSIDE SHOULDER WIDTH D GRIP
4 SETS : 10-10-10-10 + REST PAUSE 5
4. STANDING CABLE LOW PULLEY ROW
LOW PULLEY + USE ROPE ATTACHMENT
4 SETS : 10-10-10-10 + REST PAUSE 5
5. DECLINE EZ BAR PULLOVER
JUST OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 10-10-10 + DROP 10
6. MACHINE PREACHER CURL
WIDE TO NARROW GRIP (NARROWER GRIP EACH SET)
4 SETS : 10-10-10-10 + REST PAUSE 5
7. KNEELING DB SHRUG
3 SETS : 10-10-10 + DROP 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. CONVENTIONAL STANCE DEADLIFT
PERFORMED RDL STLYE
RAMP UP WARM UP SETS 2-3 SETS
4 SETS : 4-4-4-(4-3-2 CLUSTER SET)
*DROPSET WEIGHT IF NEEDED, BUT TRY NOT TO
2. SEATED BB GOOD MORNING
SEATED ON EDGE OF BENCH/BOX
FEET OUT IN SUMO STANCE FLAT ON THE GROUND
4 SETS : 10-10-10-10 + REST PAUSE 5
3. STANDING LEG CURL
4 SETS : 10-10-10-10 + REST PAUSE 5
4. LEG PRESS
FEET INSIDE HIP WIDTH + LOW ON PLATFORM
4 SETS : 20-20-20-20
5. STRADDLE LIFT
MED. SUMO STANCE
HIP EXTENSION + FLEXION
4 SETS : 10-10-10-10 + REST PAUSE 5
6. BODYWEIGHT LEG EXTENSION
LEGS TOGETHER + BAND DELOAD
3 SETS : FAILURE
SUPERSET WITH
SEATED LEG CURL
FEET TOGETHER
3 SETS : 20-20-20
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ACCESSORY WORK
A1. STANDING UNILATERAL TIBIALIS RAISE
HEELS ELEVATED
3 SETS : FAILURE
A2. STANDING BB CALF RAISE
FEET TOGETHER
3 SETS : 10-10-10 + REST PAUSE 5
A3. SEATED CALF RAISE
WIDE STANCE + TOES SLIGHTLY OUT
3 SETS : 20-20-20
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CHEST/LIGHT BACK
LIGHT DELTS/NECK
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PRE-HAB/ACTIVATION
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. LOW INCLINE DB BENCH PRESS
30 DEGREES OR LESS INCLINE
RAMP UP WARM UP SETS 2-3 SETS
4 SETS : 4-4-4-(4-3-2 CLUSTER SET)
*DROPSET WEIGHT IF NEEDED, BUT TRY NOT TO
2. VERY HIGH INCLINE NEUTRAL BB PRESS
4 SETS : 10-10-10-10 + REST PAUSE 5
3. HIGH TO LOW CABLE FLY
4 SETS : 10-10-10-10 + REST PAUSE 5
4. STANDING CABLE LATERAL RAISE
SLIGHLTLY LEANING FWD
3 SETS : 10-10-10
SUPERSET WITH
STANDING CABLE REAR DELT FLY
3 SETS : 10-10-10
5. ASSISTED PULL UP
SHOULDER WIDTH GRIP
4 SETS : 10-10-10-10 + REST PAUSE 5
6. DB FLOOR PRESS
3 SETS : 10-10-10 + 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/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. UNILATERAL DB PREACHER CURL
4 SETS : 10-10-10-10 + REST PAUSE 5
2. EZ BAR SPIDER CURL
SHOULDER WIDTH GRIP
4 SETS : 10-10-10-10 + REST PAUSE 5
3. ROPE CROSS BODY CABLE HAMMER CURL
4 SETS : 10-10-10-10 + REST PAUSE 5
4. REVERSE GRIP SEATED MACHINE ROW
3 SETS : 20-20-20
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TRICEPS
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1. SEATED NEUTRAL BB TRI OVERHEAD EXTENSION
GET DEEP STRETCH
4 SETS : 10-10-10-10 + REST PAUSE 5
2. ROPE TRICEP PRESSDOWN
HIGH PULLEY CABLE
4 SETS : 10-10-10-10 + REST PAUSE 5
3. UNILATERAL CABLE KICKBACK
4 SETS : 10-10-10-10 + REST PAUSE 5
4. MACHINE TRICEP DIPS
3 SETS : 20-20-20
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TRAPS
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1. SEATED EZ BAR WIDE D GRIP SHRUG
GRAB WEIGHT PLATES ON BAR
4 SETS : 10-10-10-10 + DROP 10
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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 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.