DAILY TRAINER : APRIL 18 THRU 25
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
REST PAUSE SETS
SUPERSETS
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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. STANDING UNILATERAL TIB RAISE
HEELS ELEVATED
3 SETS : 15-15-15
SUPERSET WITH
SEATED ANKLE INVERSION (INWARD) & EVERSION (OUTWARD)
MAKE CIRCLES AND INVERSION/EVERSION
3 SETS : 10 TO 15 REPS EACH DIRECTION
A2. SEATED CALF RAISE
USE DB’S OR SMITH MACHINE
FEET TOGETHER
3 SETS : 30-20-10 + DROP 10
A3. STANDING DB CALF RAISE
HIP WIDTH STANCE + TOES ELEVATED
3 SETS : 10-10-10
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1. SEATED LEG EXTENSION
HIP WIDTH STANCE
4 SETS : 12-12-12-6 + DROP 12
2. HACK SQUAT
OUTSIDE HIP WIDTH STANCE + TOES OUT
6 SETS : 12-10-8-6-6-20
3. CANNONBALL LEG PRESS
FEET LOW ON PLATFORM AND TOUCHING
4 SETS : 20-20-20-20 + REST PAUSE 20 (TAKE AS MANY RP’S AS YOU NEED TO HIT 20)
4. LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 12-12-12-6 + DROP 12
5. DB ZOMBIE LUNGE
SAME LEG LEADS STRIDE EVERY REP – DON’T ALTERNATE
3 SETS : 12-12-12 (24 TOTAL REPS PER SET WITH EACH LEG)
6. BODYWEIGHT LEG EXTENSION
KNEELING + BAND DELOAD
3 SETS : FAILURE
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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. UNILATERAL PEC DECK FLY
4 SETS : 12-12-12-6 + DROP 12
2. INCLINE PLATE LOADED BENCH PRESS
6 SETS : 12-10-8-6-6-20
3. DECLINE DB FLOOR PRESS
LAY AIREX PAD OR MAT UNDER LOWER BACK
TO CREATE SLIGHT DECLINE
4 SETS : 12-12-12-6 + DROP 12
4. SNATCH GRIP LAT PULLDOWN
BEHIND THE HEAD
4 SETS : 12-12-12-12
5. DB FLY
FROM FLOOR POSITION
4 SETS : 12-12-12-6 + DROP 12
6. WIDE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
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TRAPS
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1. SEATED BB SHRUG
SHOULDER WIDTH REVERSE GRIP
4 SETS : 12-12-12-12 + DROP 12
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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. LYING DB PULLOVER
USE 2 DB’S FROM FLOOR POSITION
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-6 + DROP 12
2. CHIN GRIP LAT PULLDOWN
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-6 + DROP 12
3. CHEST SUPPORTED ROW
NEUTRAL DB’S/BB/MULTI FLEX-LANDMINES
4 SETS : 12-12-12-6 + DROP 12
4. KNEELING CABLE ROW
KNEELING BEHIND SEAT ON CABLE ROW
OUTSIDE SHOULDER WIDTH GRIP ON LAT BAR
4 SETS : 12-12-12-12 + DROP 12
5. SEATED MACHINE SHOULDER PRESS
3 SETS : 12-12-12
(SUPERSET)
BENT OVER DB REAR DELT RAISE
3 SETS : 12-12-12
6. DB PREACHER CURL
4 SETS : 12-12-12-12
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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. DB TIBIALIS RAISE
STAND ON POWER RACK EDGE + DB BETWEEN FEET
3 SETS : 15-15-15
A2. STANDING UNILATERAL DB CALF RIASE
TOES ELEVATED
3 SETS : 10-10-10
A3. LEG PRESS CALF RAISE
FEET TOGETHER
3 SETS : 30-20-10 + DROP 10
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1. DB LYING LEG CURL
HOLD DB BETWEEN FEET
3 SETS : 12-12-12-6 + DROP 12
2. BB DEADLIFT
CONVENTIONAL STANCE
6 SETS : 12-10-8-6-6-20
3. STRADDLE LIFT
SUMO STANCE
4 SETS : 12-12-12-6 + DROP 12
4. LEG PRESS
HIP WIDTH STANCE
4 SETS : 20-20-20-20 + REST PAUSE 20 (TAKE AS MANY RP’S AS YOU NEED TO HIT 20)
5. LONG STRIDE BB SPLIT SQUAT
OBTUSE FLEXION ANGLE
4 SETS : 12-12-12-12
6.LYING LEG CURL (MACHINE)
HIP WIDTH STANCE
3 SETS : 12-12-12
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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. SEATED DB LATERAL RAISE
3 SETS : 20-20-20
1B. SEATED DB REAR DELT RAISE
3 SETS : 20-20-20
1C. STANDING DB FRONT RAISE
PRONATED GRIP
3 SETS : 20-20-20
2. HIGH INCLINE BB PRESS
OFF THE PINS
4 SETS : 12-12-12-6 + DROP 12
3. SEATED SNATCH GRIP BB SHOULDER PRESS
BEHIND THE HEAD
4 SETS : 12-12-12-6 + DROP 12
4. SEATED CABLE CROSSOVER REAR DELT PULLBACK
3 SETS : 12-12-12
SUPERSET
5.STANDING DB LATERAL SWING RAISE
3 SETS : 20-20-20
6. STANDING CABLE SHRUG
SHOULDER WIDTH GRIP
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/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. STANDING CABLE CURL
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-6 + DROP 12
2. DB PREACHER CURL
4 SETS : 12-12-12-6 + DROP 12
3. SMITH MACHINE DRAG CURL
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-6 + DROP 12
4. CHIN GRIP LAT PULLDOWN
3 SETS : 12-12-12
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TRICEPS
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1. SINGLE DB OVERHEAD TRI EXTENSION
SEATED POSITION
4 SETS : 12-12-12-6 + DROP 12
2. WIDE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-6 + DROP 12
3. UNILATERAL CABLE PRESSDOWN
TURN SIDEWAYS TO CABLE + NO ATTACHMENTS/HANDLES
4 SETS : 12-12-12-12
4. CLOSE GRIP SMITH MACHINE BENCH PRESS
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. SEATED BB WRIST CURL
BB HANGS UNDER YOUR LEGS + PALMS FACING YOU
3 SETS : 20-20-20
4. CABLE WRIST EXTENSION IN BICEP FLEXION
STANDING POSITION
3 SETS : 20-20-20
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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.