DAILY TRAINER : MAY 9 THRU 16
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 : 12-12
*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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.
CLUSTER SETS
STRAIGHT SETS
STRENGTH + HYPERTROPHY WORK
DROP SETS
ASCENDING SETS
HIGH REPS
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.
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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 UNILATERAL CABLE TIBIALIS RAISE
LOW PULLEY WITH FOAM ROLLER ON LOWER CALF FOR ELEVATION
3 SETS : 15-15-15
SUPERSET WITH
SEATED INVERSION (INWARD) & EVERSION (OUTWARD)
3 SETS : 10-10-10
A2. LEG PRESS CALF RAISE
INSIDE HIP WIDTH STANCE
TENNIS BALL HELD BETWEEN ANKLES TO CORRECT EVERSION
3 SETS : 15-15-15
A3. SEATED CALF RAISE
HIP WIDTH STANCE + TOES ELEVATED
3 SETS : 20-20-20
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1. SEATED BB GOOD MORNING
LEGS CLOSE TOGETHER
4 SETS : 12-12-12-12
2. HACK SQUAT
ATHLETIC STANCE
1-2 WARM UP SETS @ 12-10 REPS
4 SETS : 8-8-8-24
3. FRONT RACK DB BULGARIAN SPLIT SQUAT
USE 2 DB’S RESTED IN FRONT RACK POSITION ON SHOULDERS
SHORT STRIDE LENGTH
4 SETS : 8-8-8-(8/6/4 CLUSTER SET)
*PERFORM 8 REPS THEN USE SHORT REST. THEN 6 REPS AND SHORT REST. FINISH WITH 4.
4. LEG PRESS
WIDE STANCE + TOES OUT
4 SETS : 12-12-12-12 + DROP 12
5. SEATED LEG EXTENSION
4 SETS : 10-15-20-15 (ASCENDING SETS)
6. LYING LEG CURL
HIP WIDTH STANCE
3 SETS : 12-12-12
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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
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1. LYING CABLE REAR DELT FLY
BACK SUPPORTED ON BENCH USING CABLE CROSSOVER
4 SETS : 12-12-12-12 + DROP 12
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12 + DROP 12
3. REVERSE GRIP STANDING CABLE FRONT RAISE
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12 + DROP 12
4. STANDING SNATCH GRIP BB PRESS
OFF THE PINS SET AT BASE OF SKULL HEIGHT
4 SETS : 8-8-8-(8/6/4 CLUSTER SET)
*PERFORM 8 REPS THEN USE SHORT REST. THEN 6 REPS AND SHORT REST. FINISH WITH 4.
5. HIGH INCLINE CHEST SUPPORTED DB LATERAL RAISE
3 SETS : 10-15-20 (ASCENDING SETS)
6. SEATED CABLE CROSSOVER REAR DELT PULLBACK
PULL BACK TO Y POSITION OVERHEAD
3 SETS : 10-15-20 (ASCENDING SETS)
7. SNATCH GRIP OVERHEAD BB SHRUG
4 SETS : 8-8-8-8 + DROP 8
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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
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + DROP 8
2. WIDE GRIP PULL UP
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : FAILURE
3. REVERSE GRIP SEATED CABLE ROW
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12 + DROP 12
4. LAT PULLDOWN
SHOULDER WIDTH GRIP
4 SETS : 10-15-20-25 (ASCENDING SETS)
5. SMITH MACHINE/BB FLOOR PRESS
4 SETS : 12-12-12-12
6. INCLINE DB CURL
HIGH INCLINE + SUPINATED GRIP
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. UNILATERAL BAND TIBIALIS RAISE
LIGHT BAND AROUND FOOT + TOE TO SHIN ANKLE DORSIFLEXION
3 SETS : 15-15-15
A2. SEATED CALF RAISE
HIP WIDTH STANCE + TOES ELEVATED
3 SETS : 15-15-15
A3. UNILATERAL LEG PRESS CALF RAISE
3 SETS : 12-12-12
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1. REAR FOOT ELEVATED RDL
BULGARIAN SPLIT POSITION WITH RDL HIP EXTENSION
4 SETS : 8-8-8-24 (SET OF 24 IS DONE BILATERALLY WITH FEET CLOSE TOGETHER/NO REAR FOOT ELEVATION)
2. SUMO DEADLIFT
1-2 WARM UP SETS @ 12-10 REPS
4 SETS : 8-8-8-(8/6/4 CLUSTER SET)
*PERFORM 8 REPS THEN USE SHORT REST. THEN 6 REPS AND SHORT REST. FINISH WITH 4.
3. NORDIC LEG CURL
4 SETS : FAILURE
4. DB FRONT/HACK SQUAT
HEELS VERY ELEVATED + INSIDE HIP WIDTH STANCE
4 SETS : 12-12-12-12
5. STANDING BB GOOD MORINING
ATHLETIC STANCE + OFF THE PINS
4 SETS : 20-15-12-10 + DROP 10
5. SISSY HACK SQUAT
FEET VERY CLOSE TOGETHER + OFF THE TOES
USE HACK SQUAT OR BODYWEIGHT SISSY
3 SETS : 12-12-12
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CHEST/LIGHT BACK
LIGHT TRICEPS/TRAPS
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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. PEC DECK FLYS
4 SETS : 10-15-20-25 (ASCENDING SETS)
2. DB BENCH PRESS
BRING DB TOGETHER AT THE TOP
1-2 WARM UP SETS @ 12-10 REPS
4 SETS : 8-8-8-(8/6/4 CLUSTER SET)
*PERFORM 8 REPS THEN USE SHORT REST. THEN 6 REPS AND SHORT REST. FINISH WITH 4.
3. INCLINE PLATE LOADED PRESS
NEUTRAL GRIP
4 SETS : 12-12-12-12 + DROP 12
4. CHEST SUPPORTED MACHINE ROW
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-12
5. VERY HIGH INCLINE SMITH MACHINE PRESS
WIDE GRIP
4 SETS : 12-12-12-12
6. CALIFORNIA PRESS
SKULL CRUSHER TO BENCH PRESS
SHOULDER WIDTH GRIP
4 SETS : 8-8-8-24 (24 REP SET IS PERFORMED AS CLOSE GRIP BENCH PRESS)
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TRAPS
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1. OVERHEAD BB SHRUG
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + 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)
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NECK/BICEPS
TRICEPS/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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NECK
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1. CHEST SUPPORTED DB NECK EXTENSION
DB ON BACK OF HEAD
3 SETS : 12-12-12
2. BACK SUPPORTED DB NECK FLEXION
DB ON FOREHEAD
3 SETS : 12-12-12
3. DB/BODYWEIGHT LATERAL FLEXION
SIDE LYING
2 SETS : 12-12
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TRICEPS
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1. SEATED OVERHEAD TRI ROPE/V BAR EXTENSION
4 SETS : 8-8-8-24
2. VERY WIDE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12 + DROP 12
3. REVERSE GRIP TRI PRESSDOWN
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12 + DROP 12
4. UNILATERAL DB KICKBACK
4 SETS : 8-8-8-8
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BICEPS
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1. STANDING DB CURL
BICEP BLASTER
4 SETS : 8-8-8-24
2. INCLINE DB HAMMER CURL
BACK SUPPORTED
4 SETS : 12-12-12-12 + DROP 12
3. SMITH MACHINE DRAG CURL
4 SETS : 12-12-12-12 + DROP 12
4. STANDING CABLE CURL ON CROSSOVER
HIGH PULLEY + PULL TOWARDS EARS
3 SETS : 8-8-8-8
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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
3 SETS : 10-15-20
4. BB WRIST EXTENSION
3 SETS : 10-15-20
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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.