NEW!!! DAILY TRAINER : MAR 21 THRU 28
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 : 12-12-12
2. SEATED NECK EXTENSION
USE HEAD HARNESS + WEIGHT/CABLE RESISTANCE OR MACHINE
3 SETS : 12-12-12
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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*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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GENERAL PROGRESSIVE OVERLOAD
4X5 POWER MATRIX
DOUBLE DROPSETS
DROPSETS
SUPERSETS
GENERAL HYPERTROPHY PYRAMIDS
VERY HIGH REPS
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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 ADDUCTION + ABDUCTION
HIP AIRPLANES
COSSACK SQUAT
SINGLE LEG SQUAT OFF BLOCKS
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A1. STANDING TIBIALIS RAISE
HEELS ELEVATED
3 SETS : FAILURE
SUPERSET WITH
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
FEET TOGETHER
3 SETS : 12-10-8 + DROP 12
A3. SEATED CALF RAISE
3 SETS : 20-20-20
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1. LYING LEG CURL
MACHINE, CABLE, OR DB
4 SETS : 20-20-20-20
2. UNILATERAL LEG PRESS
FOOT PLACEMENT LOW AND INSIDE HIP WIDTH
4 SETS : 12-10-8-20
3. BB FRANKENSTEIN PIN SQUAT
FRONT RACK POSITION + JUST OUTSIDE HIP WIDTH STANCE
HEELS ELEVATED
1-2 WARM UP SETS
4 SETS : 5-5-5-5 + DROP 5 + DROP 5
4. BULGARIAN SISSY SQUAT
REAR FOOT ELEVATION W/ LEAD LEG ON TOES
DB LOADING PARAMERS IF YOU’RE ABLE TO ADD RESISTANCE
4 SETS : 12-10-8-20
5. BB GOOD MORNING
INSIDE HIP WIDTH STANCE
4 SETS : 12-10-8-20
6. UNILATERAL SEATED LEG EXTENSION
PLACE PAD ON BETWEEN YOUR SHIN AND PAD FOR INCREASED ROM
3 SETS : 20-20-20
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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 . HIGH INCLINE CHEST SUPPORTED DB LATERAL RAISE
4 SETS : 20-20-20
1B. LYING CABLE REAR DELT FLY
USE W BAR + SHOULDER WIDTH GRIP
3 SETS : 20-20-20
1C. STANDING DB FRONT RAISE
DB’S IN NEUTRAL POSITION
3 SETS : 20-20-20
2. STANDING SNATCH GRIP BB PIN PRESS
PINS SET AT BASE OF SKULL HEIGHT
1-2 WARM UP SETS
4 SETS : 5-5-5-5 + DROP 5 + DROP 5
3. SEATED MACHINE SHOULDER PRESS
4 SETS : 12-12-10-10 + DROP 12
4. UNILATERAL CABLE LATERAL RAISE
LOW PULLEY CABLE POSITION
4 SETS : 12-10-8-20
5. STANDING CABLE CROSSOVER REAR DELT PULLBACK
3 SETS : 12-10-8-20
6. SEATED MACHINE TRI EXTENSION
NEUTRAL GRIP
4 SETS : 12-10-8-20
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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. UNILATERAL PLATE LOADED MACHINE HIGH ROW
4 SETS : 12-10-8-20
2. PULL UP
BEHIND THE HEAD + WIDE GRIP
4 SETS : FAILURE + DROP 5 + DROP 5 (BOTH DROPS ASSISTED)
IF ASSISTED : 8-10 REPS + DROP 5 + DROP 5
3. CHEST SUPPORTED BB ROW
D GRIP HANDLES FOR NEUTRAL GRIP
4 SETS : 12-10-8-20
4. LAT PULLDOWN
SHOULDER WIDTH GRIP
4 SETS : 12-10-8-20
5. NEUTRAL BB DECLINE PULLOVER
JUST OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 12-12-12 + DROP 12
6. EZ BAR PREACHER CURL
SHOULDER WIDTH GRIP
4 SETS : 12-10-8-20
7. SEATED WIDE GRIP EZ BAR SHRUG
GRAB WEIGHT PLATES FOR WIDE D GRIP
3 SETS : 12-12-12 + DROP 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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CALVES
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A1. SEATED DB TIBIALIS RAISE
HEELS ON EDGE OF BENCH + DB BETWEEN FEET
3 SETS : 20-20-20
A2. STANDING MACHINE CALF RAISE
FEET TOGETHER
3 SETS : 20-20-20
A3. SEATED CALF RAISE
ATHLETIC SQUAT STANCE
3 SETS : 12-10-8 + DROP 12
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1. SMITH MACHINE SQUAT
HIP WIDTH STANCE + HEELS ELEVATED
4 SETS : 12-10-8-20
2. WEIGHTED BACK EXTENSION
HIP WIDTH STANCE
LOADING PARAMETERS : BB, DB. OR KB
1-2 WARM UP SETS
4 SETS : 5-5-5-5 + DROP 5 + DROP 5
3. UNILATERAL STANDING LEG CURL
4 SETS : 12-10-8-20
4. SUMO STANCE CAMBERED BB SQUAT
OFF THE PINS
4 SETS : 12-10-8-20
5. SEATED LEG EXTENSION
HIP WIDTH STANCE
3 SETS : 12-12-12 + DROP 12
6. REVERSE HYPER
LEGS TOGETHER
3 SETS : 12-12-12 + DROP 12
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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. REVERSE PEC DECK FLY
4 SETS : 12-10-8-20
2. DECLINE BB BENCH PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 5-5-5-5 + DROP 5 + DROP 5
3. INCLINE DB BENCH PRESS
4 SETS : 12-10-8-20
4. UNILATERAL PEC DECK FLY
4 SETS : 12-10-8-20
5. PLATE LOADED LOW ROW
OVERHAND GRIP
4 SETS : 12-10-8-20
6. SEATED MACHINE SHOULDER PRESS
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/TRAPS
FOREARMS/ABS
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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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BICEPS
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1. DB PREACHER CURL
4 SETS : 12-10-8-20
2. STANDING NEUTRAL BB CURL
SUB DB IF NEEDED
4 SETS : 12-10-8-20
3. HIGH INCLINE DB CURL
BACK SUPPORTED
4 SETS : 12-10-8-20
4. UNILATERAL LAT PULLDOWN
CHIN GRIP
3 SETS : 12-12-12 + DROP 12
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TRICEPS
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1. SEATED UNILATERAL DB OVERHEAD TRI EXTENSION
4 SETS : 12-10-8-20
2. WIDE GRIP CABLE TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-20
3. SEATED MACHINE TRI EXTENSION
NEUTRAL GRIP
4 SETS : 12-10-8-20
4. DB FLOOR PRESS
USE SINGLE DB AND GRAB THE ENDS FOR NEUTRAL GRIP
3 SETS : 12-12-12 + DROP 12
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TRAPS
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1. HIGH INCLINE DB SHRUG
CHEST SUPPORTED
3 SETS : 12-12-12 + DROP 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. SEATED BB WRIST CURL
BB HANGS UNDER YOUR LEGS + PALMS FACING YOU
3 SETS : 12-12-12
4. STANDING CABLE WRIST EXTENSION
DONE FROM ELBOW STATIC ELBOW FLEXION (TOP OF CURL POSITION)
3 SETS : 12-12-12
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ACCESSORY WORK
A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)
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****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.