DAILY TRAINER : MAY 2 THRU MAY 9
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 : 20-15-12
2. INCLINE BACK SUPPORTED CABLE NECK FLEXION
HARNESS/BAND
3 SETS : 20-15-12
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 —
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GENERAL PROGRESSIVE OVERLOAD
STRENGTH/STRAIGHT SETS
HYPERTROPHY PYRAMIDS
VERY HIGH REPS
REST PAUSE SETS
DROPSETSS
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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
3 SETS : 12-12-12
SUPERSET WITH
SEATED INVERSION (INWARD) & EVERSION (OUTWARD)
3 SETS : 12-12-12
A2. LEG PRESS CALF RAISE
FEET TOGETHER
3 SETS : 30-30-30
A3. STANDING DB CALF RAISE
HIP WIDTH STANCE + TOES ELEVATED
DB’S LOADED AT SIDES
3 SETS : 10-10-10
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1. NORDIC LEG CURL
JUST INSIDE HIP WIDTH LEG SPACING
4 SETS : FAILURE
2. DB FRONT SQUAT
ATHLETIC STANCE + HEELS ELEVATED
DB’S LOADED ON SHOULDERS (FRONT RACK)
1-2 WARM UP SETS @ 12-10 REPS
4 SETS : 6-6-6-6 + DROPSET LAST SET TO GOBLET SQUAT
3. CANNONBALL HACK SQUAT (PLATZ STYLE)
LOWER FOOT PLACEMENT ON PLATFORM + CLOSE V STANCE
4 SETS : 20-15-12-10 + DROP 10
4. SMITH MACHINE BULGARIAN SPLIT SQUAT
SHORT STRIDE + VERTICAL SPINAL POSITION
REAR FOOT ELEVATED = BULGARIAN
4 SETS : 8-8-8-8 + REST PAUSE 4
5. UNILATERAL SEATED LEG EXTENSION
4 SETS : 20-15-12-10
6. REVERSE DECLINE LYING DB LEG CURL
HOLD DB BETWEEN FEET
3 SETS : 20-15-12
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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 HIGH TO LOW CABLE CROSSOVER REAR DELT FLY
PULLEYS SET ABOUT 18 INCHES HIGHER THAN YOUR SHOULDER HEIGHT
4 SETS : 20-15-12-10 + DROP 10
2. UNILATERAL CABLE LATERAL RAISE
4 SETS : 20-15-12-10 + DROP 10
3. STANDING SNATCH GRIP BB SHOULDER PRESS
BEHIND THE HEAD + OFF THE PINS
1-2 WARM UP SETS @ 12-10 REPS
4 SETS : 6-6-6-6 + DROP 6
4. NEUTRAL GRIP MACHINE SHOULDER PRESS
(3:1:1 TEMPO)
4 SETS : 8-8-8-8 + REST PAUSE 4
5. SEATED DB LATERAL SWING RAISE
3 SETS : 25-25-25
6. INCLINE CHEST SUPPORTED REAR DELT SWING RAISE
3 SETS : 25-25-25
7. STANDING NEUTRAL GRIP SHRUG
LOADING : DB/MULTI-FLEX/TRAP BAR
4 SETS : 20-15-12-10 + 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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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. WIDE NEUTRAL GRIP LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 20-15-12-10 + DROP 10
2. SEATED UNILATERAL CABLE ROW
SINGLE D GRIP HANDLE
4 SETS : 20-15-12-10 + DROP 10
3. SNATCH GRIP LAT PULLDOWN
BEHIND THE HEAD
4 SETS : 20-15-12-10 + DROP 10
4. MACHINE CHEST SUPPORTED ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 8-8-8-8 + REST PAUSE 4
5. DECLINE DB FLOOR “A” PRESS
USE AIREX PAD/MAT UNDER YOUR BUTT TO CREATE SLIGHT DECLINE
4 SETS : 8-8-8-8 + REST PAUSE 4
6. STANDING BB DRAG CURL
SHOULDER WIDTH GRIP
4 SETS : 20-15-12-10 + DROP 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 DB TIBIALIS RAISE
HEELS ON EDGE OF SMALL PYO BOX + DB BETWEEN FEET
3 SETS : 15-15-15
A2. STANDING BB CALF RAISE
INSIDE HIP WIDTH STANCE + TOES ELEVATED
3 SETS : 10-10-10
A3. UNILATERAL SEATED CALF RAISE
3 SETS : 15-15-15
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1. BODYWEIGHT LEG EXTENSION
BAND DELOAD
4 SETS : FAILURE
2. SUMO STANCE STRADDLE LIFT
WIDE STANCE + TOES OUT
USE DEFICIT IF MOBILITY ALLOWS (PLYO BOXES OR STACKED PLATES)
1-2 WARM UP SETS @ 12-10 REPS
4 SETS : 8-8-8-8 + REST PAUSE 4
3. ROMANIAN DEADLIFT
TOES SLIGHTLY ELEVATED + HIP WIDTH STANCE
LOADING OPTIONS : LANDMINE/DB/BB
4 SETS : 20-15-12-10 + DROP 10
4. LONG STRIDE BB HIP THRUST
OBTUSE SHIN ANGLE AT THE TOP
ATHLETIC STANCE
4 SETS : 8-8-8-8 + DROP 8
5. LYING LEG CURL
HIP WIDTH STANCE + LARGE HEEL ELEVATION
BB IS HELD BEHIND YOUR LEGS/BODY
4 SETS : 20-15-12-10 + DROP 10
5. LEG PRESS
INSIDE HIP WIDTH STANCE + FEET LOW ON PLATFORM
4 SETS : 20-15-12-10
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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. CHEST FOCUSED DIPS
1-2 WARM UP SETS @ 12-10 REPS
4 SETS : 8-8-8-8 + REST PAUSE 4
2. LOW INCLINE DB BENCH PRESS
4 SETS : 6-6-6-6 + DROP 6
3. BB PULLOVER (STRAIGHT ARMS)
OFF PINS IF POSSIBLE
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
4. HIGH TO LOW STANDING CABLE FLY
4 SETS : 20-15-12-10 + DROP 10
5. SMITH MACHINE BENCH PRESS
3 SETS : 25-25-25
6. TRICEP ROPE PRESSDOWN
4 SETS : 20-15-12-10
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TRAPS
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1. SEATED BB SHRUG
SNATCH GRIP
4 SETS : 20-15-12-10 + 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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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 OVERHEAD TRI ROPE/V BAR EXTENSION
4 SETS : 8-8-8-8 + REST PAUSE 4
2. WIDE GRIP TRI PRESSDOWN
DB’S LOWERED TOWARDS SHOULDERS
4 SETS : 20-15-12-10 + DROP 10
3. BB CALIFORNIA PRESS
LOWERS LIKE A SKULL CRUSHER/PRESS LIKE BENCH PRESS
SHOULDER WIDTH GRIP
3 SETS : 8-8-8-8 + REST PAUSE 4
4. UNILATERAL CROSS BODY TRI PRESSDOWN
3 SETS : 20-20-20
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BICEPS
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1. INCLINE DB CURL
HIGH INCLINE
4 SETS : 8-8-8-8 + REST PAUSE 4
2. DB HAMMER CURL
4 SETS : 20-15-12-10 + DROP 10
3. BB DRAG CURL
3 SETS : 8-8-8-8 + REST PAUSE 4
4. REVERSE GRIP SEATED CABLE ROW
JUST INSIDE SHOULDER WIDTH GRIP
3 SETS : 20-20-20
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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. CABLE WRIST CURL
IN BICEP FLEXION
2 SETS : 20-20
4. CABLE WRIST EXTENSION
IN BICEP FLEXION
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.