DAILY TRAINER : APRIL 25 THRU MAY 2
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 CARDIO/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. INCLINE CHEST SUPPORTED CABLE NECK EXTENSION
USE HARNESS/BAND TO PLACE RESISTANCE ON HEAD
3 SETS : 15-12-10
2. INCLINE BACK SUPPORTED CABLE NECK FLEXION
HARNESS/BAND
3 SETS : 15-12-10
3. DB/BODYWEIGHT LATERAL 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 —
.
.
SMALL SPLIT CHANGE
GENERAL PROGRESSIVE OVERLOAD
STRENGTH PYRAMIDS
HYPERTROPHY PYRAMIDS
VERY HIGH REPS
REST PAUSE SETS
SUPERSETS
AT HOME ALTERNATIVES TO MOVEMENTS
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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 CABLE TIBIALIS RAISE
LOW PULLEY WITH FOAM ROLLER ON LOWER CALF FOR ELEVATION
SUB : SEATED DB TIB RAISE
3 SETS : 15-15-15
SUPERSET WITH
INVERSION (INWARD) & EVERSION (OUTWARD)
3 SETS : 15-15-15
A2. SEATED CALF RAISE
ATHLETIC STANCE
LOADING OPTIONS : MACHINE/SMITH MACHINE/DB
3 SETS : 15-15-15
A3. STANDING BB CALF RAISE
INSIDE HIP WIDTH STANCE + TOES ELEVATED
3 SETS : 15-15-15
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1. SEATED BB GOOD MORNING
FROM BENCH/PLYO BOX AND SUMO STANCE
SUB : SUMO STANCE BB RDL
4 SETS : 12-12-10-10
2. BB SQUAT
SHOULDER WIDTH STANCE
1-2 WARM UP SETS @ 12-10 REPS
4 SETS : 8-6-4-4 + DROP 15
3. UNILATERAL LEG PRESS
LOWER FOOT PLACEMENT ON PLATFORM
SUB : DB SPLIT SQUAT WITH SHORTER STRIDE LENGTH
4 SETS : 12-12-10-10 + REST PAUSE 5
4. SMITH MACHINE CANNONBALL HACK SQUAT
HEELS ELEVATED WITH CROW STANCE ( V STANCE)
SUB : CANNONBALL DB GOBLET SQUAT
4 SETS : 20-20-20-20
5. NORDIC LEG CURL
SUB : LYING DB LEG CURL
4 SETS : FAILURE
6. SISSY SQUAT
INSIDE HIP WIDTH STANCE
LOADING OPTIONS : HACK SQUAT/BODYWEIGHT ASSISTED
3 SETS : 20-20-20
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SHOULDERS/LIGHT BACK
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
______________________________________ 1. SEATED CABLE LATERAL RAISE
SUB : DB LATERAL RAISE
4 SETS : 12-12-10-10 + REST PAUSE 5
2. SEATED CABLE REAR DELT FLY
SUB : BANDED REAR DELT PULL APART
4 SETS : 12-12-10-10 + REST PAUSE 5
3. SEATED DB SHOULDER PRESS
HIGH INCLINE BENCH
1-2 WARM UP SETS @ 12-10 REPS
4 SETS : 8-6-4-4 + DROP 15
4. STANDING BB BRADFORD PRESS
OVER AND BACK MOTION
3 SETS : 12-12-12
SUPERSET
LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 20-20-20
5. SEATED CABLE FRONT RAISE TO OVERHEAD POSITION
JUST OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 20-20-20
6. INCLINE CHEST SUPPORTED DB LATERAL RAISE
3 SETS : 20-20-20
7. HEAVY DB FARMERS WALK TO SHRUG
LOADED CARRY FOLLOWED BY STANDING SHRUGS
3 SETS : HEAVY CARRY + 12-12-12
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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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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 CHEST/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. LYING BB PULLOVER
JUST OUTSIDE SHOULDER WIDTH GRIP
FROM FLAT BENCH OR FLOOR POSITION
4 SETS : 12-12-10-10 + REST PAUSE 5
2. PULL UP
VERY WIDE GRIP
4 SETS : FAILURE
3. SEATED UNILATERAL LOW PULLEY CABLE ROW
SUB : SINGLE ARM DB ROW
4 SETS : 20-20-20-20
4. CLOSE D GRIP LAT PULLDOWN
SUB : CLOSE GRIP BAND PULLDOWN
4 SETS : 12-12-10-10 + REST PAUSE 5
5. DB BENCH PRESS
4 SETS : 12-12-10-10
6. STANDING DB ZOTTMAN CURL
SUPINATED CURL ROTATED AT THE TOP AND PRONATED NEGATIVE
4 SETS : 12-12-10-10
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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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CALVES
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A1. STANDING UNILATERAL TIBIALIS RAISE
HEELS ELEVATED
3 SETS : 15-15-15
A2. DB SPLIT STANCE CALF RAISE
VERY SHORT STRIDE LENGTH
3 SETS : 10-10-10
A3. DONKEY CALF RAISE
HIP WIDTH STANCE + TOES ELEVATED
3 SETS : 15-15-15
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1. BB SPLIT SQUAT
LONG STRIDE + OFF THE PINS
1-2 WARM UP SETS @ 12-10 REPS
4 SETS : 8-6-4-4 + DROP 15
2. REAR FOOT ELEVATED RDL
LOADING IS SAME SIDE AS LEAD LEG (UNLESS BB)
LOADING OPTIONS : LANDMINE/DB/BB
4 SETS : 12-12-10-10 + REST PAUSE 5
3. NORDIC LEG CURL
LEGS TOGETHER
4 SETS : FAILURE
4. BB HACK SQUAT
HIP WIDTH STANCE + LARGE HEEL ELEVATION
BB IS HELD BEHIND YOUR LEGS/BODY
4 SETS : 12-12-10-10
5. LYING LEG CURL
JUST OUTSIDE HIP WIDTH STANCE
4 SETS : 12-12-10-10 + REST PAUSE 5
6.SEATED LEG EXTENSION
FEET TOGETHER
3 SETS : 20-20-20
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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. INCLINE BB BENCH PRESS
OUTSIDE SHOULDER WIDTH GRIP
1-2 WARM UP SETS @ 12-10 REPS
4 SETS : 8-6-4-4 + DROP 15
2. CHEST FOCUSED DIPS
REAR FOOT ELEVATED ON BENCH
4 SETS : 12-12-10-10 + REST PAUSE 5
3. UNILATERAL PEC DECK FLYS
SUB : DB FLOOR FLYS/BANDED FLYS
SEAT HIGH TO COME ACROSS MID/LOWER CHEST
3 SETS : 20-20-20
4. LAT PULDOWN
WIDE TO NARROW EACH SET
(VERY WIDE – JUST OUTSIDE SHOULDER WIDTH
SHOULDER WIDTH – INSIDE SHOULDER WIDTH)
4 SETS : 12-12-10-10
5. DB SQUEEZE PRESS
VARY BENCH ANGLE EACH SET
(75 DEGREE – 60 DEGREE – 30 DEGREE – FLAT/SLIGHT DECLINE)
4 SETS : 12-12-10-10 + REST PAUSE 5
6. CABLE TRI PRESSDOWN
SHOULDER WIDTH GRIP
SUB : BANDED PRESSDOWN
4 SETS : 12-12-10-10
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TRAPS
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1. STANDING BB SHRUG
BEHIND THE BACK + JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-10-10 + 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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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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TRICEPS
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1. SEATED UNILATERAL CABLE TRI OVERHEAD EXTENSION
SIT PERPENDICULAR/SIDEWAYS TO CABLE PULL
SUB : DB KICKBACK
4 SETS : 12-12-10-10 + REST PAUSE 5
2. DB SKULL CRUSHER
DB’S LOWERED TOWARDS SHOULDERS
4 SETS : 12-12-10-10 + REST PAUSE 5
3. ROPE PRESSDOWN
SUB : BAND PRESSDOWN
3 SETS : 20-20-20
4. LYING DB PJR PULLOVER
3 SETS : 12-12-12
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BICEPS
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1. STANDING CABLE CROSSOVER CURL
HIGH PULLEY CABLE POSITION
SUB : WIDE DB CURLS WITH PALMS OUT
4 SETS : 12-12-10-10 + REST PAUSE 5
2. DB PREACHER CURL
4 SETS : 12-12-10-10 + REST PAUSE 5
3. BB DRAG CURL
3 SETS : 20-20-20
4. CHIN UP
JUST INSIDE SHOULDER WIDTH GRIP
3 SETS : 12-12-12
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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. BB WRIST CURL
OFF EDGE OF BENCH
2 SETS : 20-20
4. CABLE WRIST EXTENSION
SHOULDER WIDTH GRIP
2 SETS : 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.