DAILY TRAINER : MAY 16 THRU 23
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
————————————————————
ACCESSORY WORK MENU
————————————————————
***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. CHEST SUPPORTED DB NECK EXTENSION
3 SETS : 10-10-10
2. BACK SUPPORTED DB NECK FLEXION
HARNESS/BAND
3 SETS : 10-10-10-
3. DB/BODYWEIGHT LATERAL FLEXION
SIDE LYING
2 SETS : 10-10
*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.
——————————————————–
——————————————————–
*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
—————————————————————
— TRAINING/INTENSITY TECHNIQUE(S) OF THE WEEK —
.
.
PYRAMIDS/GEN. PROG OVERLOAD
STRAIGHT SETS
HIRT COMPOUND SUPERSETS
VERY HIGH REP PYRAMIDS
.
.
— EXERCISE OF THE WEEK —
——————————————–
QUAD DOMINANT/HAMS
CALVES/LIGHT GLUTES
——————————————–
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
______________________________________
—————————–
CALVES
—————————–
A1. SEATED UNILATERAL CABLE TIBIALIS RAISE
LOW PULLEY WITH FOAM ROLLER ON LOWER CALF FOR ELEVATION
3 SETS : 10-10-10
SUPERSET WITH
SEATED INVERSION (INWARD) & EVERSION (OUTWARD)
3 SETS : 10-10-10
A2. UNILATERAL STANDING DB CALF RAISE
TOES ELEVATED
3 SETS : 10-10-10
A3. SEATED CALF RAISE
FEET TOGETHER
3 SETS : 30-25-20
___________________________________________________________
1. SMITH MACHINE LEG CURL IN KNEE FLEXION
(SEE EXERCISE OF THE WEEK ABOVE)
INSIDE HIP WIDTH STANCE
4 SETS : FAILURE
2. BB ZERCHER LOADED BULGARIAN SPLIT SQUAT
MEDIUM STRIDE LENGTH
4 SETS : 10-8-6-6 + DROP 10
3. BB FRANKENSTEIN FRONT SQUAT
HEELS ELEVATED + ATHLETIC STANCE
4 SETS : 6-6-4-15 (ON SET OF 15 REGULAR FRONT RACK SQUAT)
SUPERSET WITH
SEATED LEG EXTENSION
HIP WIDTH STANCE
4 SETS : 10-10-8-6
4. LEG PRESS
FEET TOGETHER + LOW ON PLATFORM
4 SETS : 30-25-20-15
5. SEATED BB GOOD MORNING
INSIDE HIP WIDTH STANCE
4 SETS : 15-15-15-15
—————————————–
SHOULDERS/LIGHT BACK
TRAPS/ABS
—————————————–
PRE-HAB/ACTIVATION
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
______________________________________
1. STANDING CABLE CROSSOVER LATERAL RAISE
4 SETS : 15-15-15-15
4 SETS : 30-25-20-15
3. STANDING DB HAMMER FRONT RAISE
NEUTRAL GRIP POSITION (THUMBS UP)
4 SETS : 15-15-15-15
4. STANDING DB PUSH PRESS
1-2 WARM UP SETS
4 SETS : 6-6-4-15
SUPERSET WITH
STANDING BB SNATCH GRIP PRESS
BEHIND THE HEAD
4 SETS : 10-10-8-6
5. SEATED DB LATERAL SWING RAISE
3 SETS : 30-25-20
SUPERSET WITH
SEATED CABLE REAR DELT PULLBACKS
3 SETS : 15-15-15
6. OVERHEAD BB SHRUG
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
SUPERSET WITH
LAT PULLDOWN
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 15-15-15-15
____________________________________
ACCESSORY WORK
A. NECK FLEXION + EXTENSION (SEE ABOVE)
B. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
—————————————–
RECOMMENDED :
ALPHA GLUTES/
ACCESSORY WORK DAY
—————————————–
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!
—————————————–
BACK/LIGHT CHEST/ABS
LIGHT BICEPS
—————————————–
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
_____________________________________
1. LYING DB PULLOVER
NEUTRAL GRIP POSITION WITH 2 DB’S
4 SETS : 10-10-10-10
2. CHEST SUPPORTED MACHINE ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 8-8-8-8
SUPERSET WITH
HIGH PULLEY CABLE FACE PULL
OUTSIDE SHOULDER WIDTH GRIP ON STRAIGHT BAR
4 SETS : 15-15-15-15
3. CHIN UP
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : FAILURE
4. SEATED UNILATERAL CABLE ROW
D GRIP HANDLE
4 SETS : 30-25-20-15
5. CHEST FOCUSED DIPS
4 SETS : 15-15-15-15
6. STANDING DB CURL
HAMMER TO SUPINATED GRIP
4 SETS : 8-8-8-8
_____________________________________
ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
—————————————————-
HAMSTRING DOMINANT/QUADS
LIGHT GLUTES/CALVES
—————————————————-
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
_____________________________________
—————————–
CALVES
—————————–
A1. UNILATERAL BAND TIBIALIS RAISE
LIGHT BAND AROUND FOOT + TOE TO SHIN ANKLE DORSIFLEXION
3 SETS : 10-10-10
A2. SEATED CALF RAISE
HIP WIDTH STANCE + TOES ELEVATED
3 SETS : 10-10-10 + DROP 10
A3. UNILATERAL LEG PRESS CALF RAISE
3 SETS : 10-10-10 + DROP 20 BILATERALLY
_______________________________________________________
1. SEATED LEG EXTENSION
HIP WIDTH LEG SPACING
4 SETS : 30-25-20-15
2. NORDIC LEG CURL
4 SETS : FAILURE
3. BB RDL
HIP WIDTH STANCE
1-2 WARM UP SETS
4 SETS : 6-6-4-15
SUPERSET WITH
LYING LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : 10-10-8-6
4. HANGING BB SPLIT SQUAT
BB SUSPENDED BETWEEN YOUR LEGS UNDER YOUR HIPS
4 SETS : 10-10-8-6 + DROP 10
5. SEATED BB GOOD MORNING
SUMO STANCE OUT IN FRONT OF YOU ON THE FLOOR
4 SETS : 10-10-10-10
5. MACHINE HACK SQUAT
INSIDE HIP WIDTH STANCE
4 SETS : 15-15-15-15
————————————————
CHEST/LIGHT BACK
LIGHT TRICEPS/TRAPS
————————————————
PREHAB/ACTIVATION
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
______________________________________
1. HIGH INCLINE BB BENCH PRESS
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-8-6 + DROP 10
2. HEAVY CHEST FOCUSED DIPS
1-2 WARM UP SETS @ 12-10 REPS
4 SETS : 6-6-4-15
SUPERSET WITH
DB FLOOR PRESS
4 SETS : 10-10-8-6
3. PEC DECK FLY + SQUEEZE PRESS
4 SETS : 15-15-15-15
(FIRST 10 REPS ARE FLYS AND LAST 5 ARE SQUEEZE PRESS USING PEC DECK)
4. LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 15-15-15-15
5. DB SKULL CRUSHER
NEUTRAL DB POSITION
4 SETS : 8-8-8-8
——————-
TRAPS
——————-
1. SNATCH GRIP PUSH PRESS OFF THE BACK TO OVERHEAD BB SHRUG
OFF THE BACK
4 SETS : 8-8-8-8
_____________________________________
ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
B. LOWER ABS OR AB CIRCUIT (SEE MENU ABOVE)
—————————————————
NECK/BICEPS
TRICEPS/FOREARMS
—————————————————-
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
______________________________________
———————————————————–
NECK
————————————————————
1. CHEST SUPPORTED DB NECK EXTENSION
DB ON BACK OF HEAD
3 SETS : 10-10-10
2. BACK SUPPORTED DB NECK FLEXION
DB ON FOREHEAD
3 SETS : 10-10-10
3. DB/BODYWEIGHT LATERAL FLEXION
SIDE LYING
2 SETS : 10-10
———————————————————–
TRICEPS
————————————————————
1. BB CALIFORNIA PRESS
SKULL CRUSHER TO CLOSE GRIP PRESS
SHOULDER WIDTH GRIP
4 SETS : 10-10-8-6 + DROP 10 CLOSE GRIP BENCH PRESS
2. REVERSE GRIP TRI PRESSDOWN
SHOULDER WIDTH GRIP
4 SETS : 15-15-15-15
3. TRICEPS FOCUSED BENCH DIPS
SHOULDER WIDTH GRIP
4 SETS : 15-15-15-15
4. BENT OVER CABLE KICKBACK
NO CABLE ATTACHMENTS
4 SETS : 8-8-8-8 + DROP 8
———————————————————————–
BICEPS
————————————————————————
1. STANDING BB CURL
SHOULDER WIDTH GRIP
4 SETS : 10-10-8-6 + DROP 10
2. CHEST SUPPORTED INCLINE DB SPIDER CURL
BACK SUPPORTED
4 SETS : 15-15-15-15
3. DB PREACHER CURL
4 SETS : 8-8-8-8 + DROP 8
4. REVERSE GRIP CABLE CURL
SHOULDER WIDTH GRIP
3 SETS : 15-15-15
————————————————————-
FOREARMS
FLEXORS/EXTENSORS
————————————————————-
1. DB RADIAL + ULNAR DEVIATION
1 SET : 15
2. DB SUPINATION + PRONATION
1 SET : 15
3. SEATED BB WRIST CURL
3 SETS : 20-20-20
4. SEATED BB WRIST EXTENSION
3 SETS : 20-20-20
_____________________________________
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.