DAILY TRAINER : MARCH 28 THRU APRIL 4
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. SEATED NECK EXTENSION
USE HEAD HARNESS + WEIGHT/CABLE RESISTANCE OR MACHINE
3 SETS : 15-15-15
3. DB/BODYWEIGHT SIDE NECK FLEXION
SIDE LYING
2 SETS : 15-15
*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
STRENGTH PYRAMIDS
HYPERTROPHY PYRAMIDS
SUPERSETS
DROPSETS
VERY HIGH REPS
FINISHER SEQUENCING
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QUAD DOMINANT/HAMS
CALVES/LIGHT GLUTES
ADDUCTORS
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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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CALVES
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A1. SEATED DB TIBIALIS RAISE
HEELS ON EDGE OF BENCH
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 DB CALF RAISE
FEET TOGETHER + HOLD A PAIR OF DB’S
3 SETS : 15-12-10 + DROP 10
A3. SEATED CALF RAISE
USE MACHINE, SMITH MACHINE, OR BB ON QUADS
3 SETS : 20-20-20
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1. SEATED MACHINE ADDUCTION
3 SETS : 30-20-10
2. REVERSE DECLINE LYING CABLE LEG CURL
USE LIGHT BAND ATTACHED TO LOW CABLE PULLEY
4 SETS : 15-12-10-8 + DROP 8
3. DB GOBLET CANNONBALL SQUAT
ELEVATED HEELS + FRONT RACK DB HOLD
4 SETS : 15-12-10-8 + DROP 8
4. WIDE STANCE BB PIN/BOX SQUAT
SET PINS TO PARALLEL OR JUST BELOW
1-2 WARM UP SETS
CLUSTER SET IS 3 SETS OF 2 WITH VERY SHORT REST PERIODS
5 SETS : 10-8-6-4-2/2/2 CLUSTER SET
5. SMITH MACHINE VERTICAL LEG PRESS
FEET CLOSE TOGETHER + ON THE TOES
4 SETS : 15-12-10-8 + DROP 8
6. FINISHER SEQUENCE FINISHER SEQUENCE (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. SWISS BALL LEG CURL
HIP WIDTH STANCE
2-3 SETS : FAILURE
B. SEATED LEG EXTENSION
USE AIREX FOAM PAD FOR MORE RANGE OF MOTION IF YOU HAVE ONE
2-3 SETS : 15-15
C. BODYWEIGHT BULGARIAN SPLIT SQUAT
REAR FOOT ELEVATED
2-3 SETS : FAILURE (MATCH EACH SIDE FOR REPS)
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CHEST/LIGHT BACK
LIGHT TRICEPS/TRAPS/NECK
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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. ONE ARM SEATED CABLE ROW
4 SETS : 15-12-10-8 + DROP 8
2. LOW INCLINE NEUTRAL DB PRESS/FLY
4 SETS : 15-12-10-8 + DROP 8
3. BB PIN BENCH PRESS
SET PINS JUST ABOVE CHEST HEIGHT ON RACK
1-2 WARM UP SETS
5 SETS : 10-8-6-4-2/2/2 CLUSTER SET
4. HIGH INCLINE DB PRESS
4 SETS : 15-12-10-8 + DROP 8
5. HIGH TO LOW CABLE FLY
4 SETS : 15-12-10-8 + DROP 8
6. FINISHER SEQUENCE FINISHER SEQUENCE (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. TRICEP BENCH/PLYO BOX DIPS
NEUTRAL GRIP IF POSSIBLE
2-3 SETS : FAILURE
B. PUSH UPS
2-3 SETS : FAILURE
C. INCLINE SVEND PRESS
USE WEIGHT PLATE(S)
2-3 SETS : 15-15
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TRAPS
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1. HIGH INCLINE DB SHRUG
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 DELTS/ABS
LIGHT BICEPS
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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. INCLINE DB LATERAL RAISE
LYING ON INCLINE BENCH
4 SETS : 15-12-10-8 + DROP 8
2. NEUTRAL GRIP LAT PULLDOWN
MODERATE WIDTH GRIP
4 SETS : 15-12-10-8 + DROP 8
3. CHEST SUPPORTED BB ROW
HIGH BENCH OR ELEVATED BENCH
NEUTRAL GRIP USING D GRIP HANDLES
4 SETS : 15-12-10-8 + DROP 8
4. SNATCH GRIP LAT PULLDOWN BEHIND THE HEAD
4 SETS : 15-12-10-8 + DROP 8
5. REVERSE GRIP SEATED CABLE ROW
4 SETS : 15-12-10-8 + DROP 8
6. DB PREACHER CURL
4 SETS : 15-12-10-8 + DROP 8
7. FINISHER SEQUENCE FINISHER SEQUENCE (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. CABLE ROPE PULLOVER
FEET ON FLOOR AND SHOULDER BENCH SUPPORTED
LOW PULLEY CABLE
2-3 SETS : 15-15
B. SEATED CLOSE D GRIP CABLE ROW
2-3 SETS : 15-15
C. ROPE FACE PULL/HIGH ROW
2-3 SETS : 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
ABDUCTORS/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. STANDING UNILATERAL TIBIALIS RAISE
HEELS ELEVATED
3 SETS : 20-20-20
A2. STANDING MACHINE CALF RAISE
FEET TOGETHER
3 SETS : 20-20-20
A3. SQUATTED CALF RAISE
ATHLETIC SQUAT STANCE
3 SETS : FAILURE WITH BODYWEIGHT
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1. SEATED MACHINE ABDUCTION
3 SETS : 30-20-10
2. LEG PRESS
INSIDE HIP WIDTH STANCE
4 SETS : 15-12-10-8 + DROP 8
3. TRAP BAR DEADLIFT
INSIDE HIP WIDTH STANCE
5 SETS : 10-8-6-4-2/2/2 CLUSTER SET
4. BB GOOD MORNING
ATHLETIC STANCE
4 SETS : 15-12-10-8 + DROP 8
5. NORDIC LEG CURL
4 SETS : FAILURE
6.FINISHER SEQUENCE (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. STRADDLE LIFT
2-3 SETS : 15-15
B. SEATED LEG CURL
2-3 SETS : 15-15
C. LONG STRIDE BODYWEIGHT BULGARIAN SPLIT SQUAT
OBTUSE LEG ANGLE IN TOP POSITION
2-3 SETS : FAILURE
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SHOULDERS/LIGHT CHEST
ABS
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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 : 15-12-10-8 + DROP 8
2. INCLINE DB LATERAL RAISE
CHEST SUPPORTED
4 SETS : 15-12-10-8 + DROP 8
3. HIGH INCLINE SMITH MACHINE PRESS
MED/WIDE GRIP
4 SETS : 15-12-10-8 + DROP 8
4. SEATED ECCENTRIC SNATCH GRIP BB PRESS
BEHIND THE HEAD + SLOW NEGATIVES
5 SETS : 10-8-6-4-2/2/2 CLUSTER SET
5.SEATED CABLE FRONT RAISE TO OVERHEAD POSITION
3 SETS : 12-10-8 + DROP 8
6.FINISHER SEQUENCE (2-3 TRI SETS)
PERFORM EACH MOVEMENT BACK TO BACK THEN TAKE REST
A. SEATED CABLE REAR DELT PULLBACK
2-3 SETS : 15-15
B. SEATED DB LATERAL SWING RAISE
2-3 SETS : 15-15
C. SEATED DB UNDERHAND GRIP FRONT RAISE
2-3 SETS : 15-15
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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/LIGHT BACK
TRICEPS/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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BICEPS
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1. SEATED MACHINE PREACHER CURL
4 SETS : 15-12-10-8 + DROP 8
2. INCLINE CABLE CURL
BACK SUPPORTED ON INCLINE BENCH
4 SETS : 15-12-10-8 + DROP 8
3. DB HAMMER PREACHER CURL
4 SETS : 15-12-10-8 + DROP 8
4. ASSISTED CHIN UPS
4 SETS : 15-15-15-15
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TRICEPS
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1. STANDING NEUTRAL BB OVERHEAD TRI EXTENSION
OR DB’S AS SUBSTITUTE
4 SETS : 15-12-10-8 + DROP 8
2. UNILATERAL TRICEP ROPE PRESSDOWN
4 SETS : 15-12-10-8 + DROP 8
3.TRICEP FOCUSED DIPS
MORE UPRIGHT BODY POSITION
4 SETS : 15-15-15-15
4. LYING DB KICKBACK
CHEST SUPPORTED ON HIGH BENCH
4 SETS : 15-12-10-8 + DROP 8
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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)
*******
****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.