AEP DAILY TRAINER : APRIL 4 THRU 11
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
STRAIGHT SETS
HYPERTROPHY PYRAMIDS
DROPSETS
VERY HIGH REP PYRAMIDS
HIGH REP CLUSTER SETS
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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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CALVES
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A1. SEATED BANDED DORSIFLEXION
BAND TENSION AROUND FEET ANCHORED IN FRONT OF YOU
3 SETS : 25-20-15
SUPERSET WITH
SEATED ANKLE INVERSION (INWARD) & EVERSION (OUTWARD)
VERY LIGHT GLUTE BAND OR THERABAND OR BODYWEIGHT ONLY
3 SETS : 10-10-10 (TOTAL OF 20 REPS ON EACH ANKLE)
A2. STANDING BB CALF RAISE
HIP WIDTH STANCE + HEELS ELEVATED
3 SETS : 10-10-10
A3. SEATED CALF RAISE
SET DB’S ON QUAD SIDE FOR RESISTANCE + TOES ELEVATED
3 SETS : 25-20-15
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1. SEATED BB GOOD MORNING
SEATED ON BENCH/PLYO BOX + WIDE STANCE
EXPERIMENT WITH GOING ON HEELS OR FLAT FOOTED ON FLOOR
4 SETS : 10-10-10-10
2. BULGARIAN SPLIT SQUAT
LOADING : BB/DB/KB
4 SETS : 8-8-8-8 + DROP 15
3. HACK SQUAT
JUST OUTSIDE HIP WIDTH STANCE + TOES SLIGHTLY OUT
LOADING : BB/DB/KB/MACHINE/BANDS
1-2 WARM UP SETS @ 10 REPS
4 SETS : 10-10-10- (10/10/10 CLUSTER SET OF DEATH)
*CLUSTER SET REST PAUSES AS FOLLOWS
1 : 15 SECONDS
2 : 30 SECONDS
3 : 45 SECONDS
4. CANNONBALL STANCE LEG PRESS
HEELS TOGETHER/TOES OUT + LOW ON PLATFORM
4 SETS : 30-25-20-15
5. LYING LEG CURL
3 SETS : 25-20-15
6. UNILATERAL SEATED LEG EXTENSION
3 SETS : 25-20-15
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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. LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-10-10 + DROP 10
2. INCLINE PLATE LOADED BENCH PRESS
1-2 WARM UP SETS @ 8 REPS
4 SETS : 8-8-8-8 + DROP 15
3. CHEST FOCUSED DIPS
REAR FOOT ELEVATION ON BENCH
4 SETS : 10-10-10-(10/10/10 CLUSTER SET OF DEATH)
*CLUSTER SET REST PAUSES AS FOLLOWS
1 : 15 SECONDS
2 : 30 SECONDS
3 : 45 SECONDS
4. PEC DECK FLYS
4 SETS : 30-25-20-15
5. DEFICIT PUSH UP
HANDS ELEVATED ON WEIGHT PLATES
4 SETS : FAILURE
6. TRICEP CABLE KICKBACK
4 SETS : 10-10-10-10 + DROP 10
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TRAPS
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1. SNATCH GRIP BB SHRUG
4 SETS : 10-10-10-10 + DROP 10
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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. SEATED SNATCH GRIP BB PRESS
BEHIND THE HEAD
4 SETS : 10-10-10-10 + DROP 10
2. CHEST SUPPORTED MACHINE ROW
NEUTRAL GRIP
1-2 WARM UP SETS @ 10 REPS
4 SETS : 10-10-10-10 + DROP 10
3. PULL UP
WIDE GRIP
4 SETS : 8-8-8- (8/8/8 CLUSTER SET)
CLUSTER SET REST PAUSES AS FOLLOWS
1 : 15 SECONDS
2 : 30 SECONDS
3 : 45 SECONDS
4. UNILATERAL MEADOWS ROW
USE LANDMINE SETUP (BB)
4 SETS : 10-10-10-10 + DROP 10
5. CLOSE D GRIP LAT PULLDOWN
4 SETS : 30-25-20-15
6. STANDING BB CURL
WIDE TO NARROW GRIP SEQUENCE
(WIDE/JUST OUTSIDE SHOULDER WIDTH
SHOULDER WIDTH/INSIDE SHOULDER WIDTH)
4 SETS : 10-10-10-10 + DROP 10
7. REVERSE PEC DECK FLY
3 SETS : 25-20-15
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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
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CALVES
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A1. STANDING UNILATERAL TIB RAISE
HEELS ELEVATED
3 SETS : 20-20-20
A2. SPLIT STANCE DB CALF RAISE
VERY SHORT STRIDE SPLIT STANCE
3 SETS : 8-8-8 (TOTAL OF 16 REPS EACH SET FOR BOTH STANCES)
A3. SEATED CALF RAISE
FEET TOGETHER
3 SETS : 20-20-20
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1. BODYWEIGHT LEG EXTENSION
BAND DELOAD IF NEEDED
3 SETS : FAILURE
2. BB RDL
FEET TOGETHER
1-2 WARM UP SETS @ 10 REPS
4 SETS : 10-10-10-(10/10/10 CLUSTER SET OF DEATH)
*CLUSTER SET REST PAUSES AS FOLLOWS
1 : 15 SECONDS
2 : 30 SECONDS
3 : 45 SECONDS
3. NORDIC LEG CURL
BAND DELOAD
4 SETS : FAILURE
4. SUMO STANCE DEADLIFT
4 SETS : 8-8-8-8 + DROP 15
5. DB HACK SQUAT
HEELS ELEVATED + INSIDE HIP WIDTH STANCE
4 SETS : 10-10-10-10 + DROP 10
6.UNILATERAL LYING LEG CURL
3 SETS : 25-20-15
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SHOULDERS/LIGHT CHEST
TRAPS/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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1A. CABLE CROSSOVER REAR DELT PULLBACK
PULL BACK TO Y POSITION
3 SETS : 10-10-10 + DROP 10
1B. CABLE CROSSOVER LATERAL RAISE
3 SETS : 10-10-10 + DROP 10
1C. REVERSE GRIP CABLE FRONT RAISE
SHOULDER WIDTH GRIP + FACING AWAY FROM LOW PULLEY CABLE
3 SETS : 10-10-10 + DROP 10
2. STANDING SNATCH GRIP BB SHOULDER PRESS
BEHIND THE HEAD + WIDE GRIP + OFF THE PINS
1-2 WARM UP SETS @ 8 REPS
4 SETS : 8-8-8-8 + DROP 15
3. SEATED MACHINE SHOULDER PRESS
4 SETS : 10-10-10-(10/10/10 CLUSTER SET OF DEATH)
*CLUSTER SET REST PAUSES AS FOLLOWS
1 : 15 SECONDS
2 : 30 SECONDS
3 : 45 SECONDS
4. CHEST SUPPORTED DB REAR DELT SWING RAISE
LOW INCLINE CHEST SUPPORTED
3 SETS : 30-25-20
5.SEATED DB LATERAL SWING RAISE
3 SETS : 30-25-20
6. SEATED BB SHRUG
SHOULDER WIDTH GRIP
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/LIGHT BACK
TRICEPS/LIGHT CHEST
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. DB PREACHER CURL
4 SETS : 8-8-8-8 + DROP 15
2. DB CROSS BODY CURL
4 SETS : 10-10-10-10 + DROP 10
3. STANDING BB CURL
SHOULDER WIDTH GRIP
4 SETS : 10-10-10-10 + DROP 10
4. CHIN UP
3 SETS : 10-10-10
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TRICEPS
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1. DB SKULL CRUSHER
NEUTRAL POSITION
4 SETS : 8-8-8-8 + DROP 15
2. WIDE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-10-10 + DROP 10
3.UNILATERAL DB KICKBACK
MORE UPRIGHT BODY POSITION
4 SETS : 10-10-10-10 + DROP 10
4. TRICEP DIPS
3 SETS : 10-10-10
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FOREARMS
FLEXORS/EXTENSORS
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1. DB RADIAL + ULNAR DEVIATION
1 SET : 15
2. DB SUPINATION + PRONATION
1 SET : 15
3. SEATED BB WRIST CURL
BB HANGS UNDER YOUR LEGS + PALMS FACING YOU
3 SETS : 15-15-15
4. DB WRIST EXTENSION
USE FLAT BENCH FOR FOREARM BRACING
3 SETS : 15-15-15
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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.