05
22
2020

DAILY TRAINER : 5.23 THRU 5.30

By Adam 0

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 – 

1. *SEARCH “HIIT” WORKOUTS (PERFORMANCE + FAT LOSS)
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 :

HIIT SPRINTS :

10/20 INTERVALS
10 SECONDS MAX EFFORT
20 SECONDS REST OR STEADY STATE

5-10 ROUNDS DEPENDING ON HOW I’M FEELING

– 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. BAND LOOK AWAYS
LIGHT BAND AROUND HEAD
2 SETS : 10-10 (BOTH WAYS)

2. BANDED NECK ACTIVATION
BAND AROUND HEAD WITH LOW ANCHOR POINT
PULL HEAD BACK INTO EXTENSION
2 SETS : 10-10

3. PLATE NECK FLEXION
BACK SUPPORTED W/ WEIGHT PLATE ON FOREHEAD
2 SETS : 20-20

SUPERSET WTIH

PLATE NECK EXTENION
CHEST SUPPORTED W/ WEIGHT PLATE ON BACK OF HEAD
2 SETS : 20-20

*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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Daily Trainer

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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 —
.
.

SPLIT CHANGE
PYRAMIDS/GEN. PROG OVERLOAD
STRAIGHT SETS
POWER BODYBUILDING SUPERSETS
VERY HIGH REP PYRAMIDS
SUPER SLOW REPS

.

.

 


— EXERCISE OF THE WEEK —

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QUAD DOMINANT/HAMS
LIGHT GLUTES/ADDUCTORS
ANTERIOR CALVES

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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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ANTERIOR CALVES
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A1. SEATED DB TIBIALIS RAISE
HOLD DB BETWEEN FEET
4 SETS : 30-25-20-20

2. SEATED INVERSION (INWARD) & EVERSION (OUTWARD)
3 SETS : 10-10-10

___________________________________________________________

1. NORDIC LEG CURL
HIP WIDTH LEG SPACING
4 SETS : FAILURE

2. DB FRONT RACK SPLIT SQUAT
MEDIUM STRIDE LENGTH + DB’S LOADED IN FRONT RACK POSITION ON SHOULDERS
4 SETS : 8-8-8-8 + DROP 8

3. HIGH BAR BB SQUAT
HEELS ELEVATED + ATHLETIC STANCE
1-2 FEEDER SETS FOR WARM UP
4 SETS : 4-4-4-4
1 SET : 2 + 2 CLUSTER SET

SUPERSET  FIRST 4 WORKING SETS WITH

SEATED LEG EXTENSION
HIP WIDTH STANCE
4 SETS : 8-8-8-8
TEMPO : 3:1:3 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 3 SECOND POSITIVE)

4. CANNONBALL HACK SQUAT
HEELS TOGETHER + FEET LOW ON PLATFORM
4 SETS : 30-25-20-20

5. LYING LEG CURL
4 SETS : 8-8-8-8
TEMPO : 3:1:3 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 3 SECOND POSITIVE)

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POSTERIOR CALVES/SHOULDERS
LIGHT BACK/
TRAPS/ABS

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PRE-HAB/ACTIVATION

SHOULDER OPENERS
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS

SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
 ______________________________________
—————————–
POSTERIOR CALVES
—————————–1. HACK SQUAT CALF RAISE
USE HACK MACHINE WITH FEET LOW ON PLATFORM + FEET TOGETHER
SUB : SQUATTED CALF RAISE
4 SETS : 12-12-12-12

2.SEATED UNILATERAL CALF RAISE
HIP WIDTH STANCE
4 SETS : 30-25-20-20
___________________________________________________________

1. SEATED + BACK SUPPORTED CABLE REAR DELT PULLBACK
4 SETS : 12-12-12-12 + DROP 12

2.  UNILATERAL CABLE LATERAL RAISE
4 SETS : 12-12-12-12 + DROP 12

3. SEATED BB SNATCH GRIP PRESS
OFF THE PINS + BEHIND THE BACK
4 SETS : 4-4-4-4
1 SET : 2 + 2 CLUSTER SET

SUPERSET  FIRST 4 WORKING SETS WITH

CHEST FOCUSED DIPS
4 SETS : FAILURE
TEMPO : 3:1:3 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 3 SECOND POSITIVE)

4. SEATED DB LATERAL SWING RAISE
4 SETS : 30-25-20-20

5. LYING CABLE REAR DELT FLY
4 SETS : 30-25-20-20

6. DB OVERHEAD SHRUG
DB’S IN PRESS POSITION + SHRUGGING UPWARDS
4 SETS : 8-8-8-8

SUPERSET WITH

CHEST SUPPORTED ROW
SHOULDER WIDTH NEUTRAL GRIP
LOADING : MACHINE OR DB’S
4 SETS : 12-12-12-12

____________________________________

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.  STANDING CABLE STRAIGHT ARM PULLDOWN
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 30-25-20-20

2.  PULL UP
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : FAILURE

SUPERSET WITH

SNATCH GRIP LAT PULLDOWN BEHIND THE HEAD
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
TEMPO : 3:1:3 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 3 SECOND POSITIVE)

3. UNILATERAL DB ROW
4 SETS : 
12-12-12-12 + DROP 12

4. SEATED REVERSE GRIP CABLE ROW
4 SETS : 12-12-12-12 + DROP 12

5. FLOOR PRESS
LOADING : DB/BB/SMITH MACHINE
4 SETS : 8-8-8-8
TEMPO : 3:1:3 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 3 SECOND POSITIVE)

6. INCLINE DB HAMMER CURL
BACK SUPPORTED
4 SETS : 8-8-8-8
TEMPO : 3:1:3 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 3 SECOND POSITIVE)

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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. SEATED CABLE TIBIALIS RAISE
BAND AROUND FEET WITH FOAM ROLLER ON CALVES
3 SETS : 10-10-10

A2.  SPLIT STANCE CALF RAISE
LEAD LEG PERFORMS CALF RAISE IN KNEE FLEXION
3 SETS : 10-10-10 + DROP 10

A3. STANDING SMITH MACHINE CALF RAISE
TOES ELEVATED
3 SETS : 10-10-10 + DROP 20 BILATERALLY

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1. BODYWEIGHT LEG EXTENSION
INSIDE HIP WIDTH STANCE + BAND DELOAD
4 SETS : FAILURE

2. REAR FOOT ELEVATED RDL
4 SETS : 8-8-8-8 + DROP 8 BILATERALLY

3. BB GOOD MORNING
FEET TOGETHER + OFF THE PINS
1-2 FEEDER SETS FOR WARM UP
4 SETS : 4-4-4-4

SUPERSET WITH

BACK EXTENSION
WIDE STANCE + TOES OUT + NEUTRAL SPINAL POSITION
4 SETS : 8-8-8-8
TEMPO : 3:1:3 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 3 SECOND POSITIVE)

4. SUMO STANCE “WESTSIDE” BOX SQUAT
LOW BAR LOADED + WIDE SUMO STANCE
SET BOX HEIGHT ACCORDING TO YOUR MOBILITY
USE THE TOUCH, ROCK BACK, AND FIRE EXECUTION CUES
4 SETS : 8-8-8-8 + DROP 8

5. LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 30-25-20-20

5. LEG PRESS
INSIDE HIP WIDTH STANCE + FEET LOW ON PLATFORM
INTENSITY VARIABLE : BAND POSI-LOADED
4 SETS : 8-8-8-8
TEMPO : 3:1:3 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 3 SECOND POSITIVE)

 

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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
______________________________________

1. SEATED CABLE FLYS
NEUTRAL GRIP POSITION ON CABLES WITH NO ATTACHMENTS
4 SETS : 12-12-12-12 + DROP 12

2. BB BENCH PRESS
1-2 FEEDER SETS FOR WARM UP
4 SETS : 4-4-4-4

SUPERSET WITH

DEFICIT PUSH UP
HANDS ELEVATED A FEW INCHES FOR INCREASED ROM
4 SETS : FAILURE
TEMPO : 3:1:3 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 3 SECOND POSITIVE)

3.  UNILATERAL INCLINE DB BENCH PRESS
4 SETS : 8-8-8-8 + DROP 8 BILATERALLY

4.  CLOSE D GRIP LAT PULLDOWN
4 SETS : 12-12-12-12

5. DB CALIFORNIA PRESS
SKULL CRUSHER TO CLOSE GRIP PRESS
4 SETS : 8-8-8-8 + DROP 8 SKULL CRUSHER

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TRAPS
——————-
1. SEATED SNATCH GRIP BB SHRUG
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12 + DROP 12

_____________________________________

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
————————————————————

1. BAND LOOK AWAYS
LIGHT BAND AROUND HEAD
2 SETS : 10-10 (BOTH WAYS)

2. BANDED NECK ACTIVATION
BAND AROUND HEAD WITH LOW ANCHOR POINT
PULL HEAD BACK INTO EXTENSION
2 SETS : 10-10-

3. PLATE NECK FLEXION
BACK SUPPORTED W/ WEIGHT PLATE ON FOREHEAD
2 SETS : 20-20

SUPERSET WTIH

PLATE NECK EXTENION
CHEST SUPPORTED W/ WEIGHT PLATE ON BACK OF HEAD
2 SETS : 20-20

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TRICEPS
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1. LYING UNILATERAL CROSS BODY DB TRI EXTENSION
4 SETS : 8-8-8-8

2. CABLE PRESSDOWN
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 30-25-20-20

3. BODYWEIGHT SMITH MACHINE SKULL CRUSHER
SHOULDER WIDTH GRIP
HEAD TUCKS UNDER BAR THEN TRI EXTENSION
4 SETS : FAILURE

4. CLOSE GRIP NEUTRAL PUSH UPS
USE DB’S ON THE FLOOR TO GAIN NEUTRAL GRIP CLEARANCE
3 SETS : FAILURE
TEMPO : 3:1:3 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 3 SECOND POSITIVE)

 

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BICEPS
————————————————————————

1. CROSS BODY DB HAMMER CURL
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12

2. CHEST SUPPORTED INCLINE DB SPIDER CURL
HAMMER GRIP POSITION
4 SETS : 8-8-8-8 + DROP 8

3. CABLE DRAG CURL
SHOULDER WIDTH GRIP
4 SETS : 30-25-20-20

4. STANDING CABLE CROSSOVER CURL
HIGH PULLEY POSITION AND PULL TOWARDS YOUR EARS
3 SETS : 8-8-8-8
TEMPO : 3:1:3 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 3 SECOND POSITIVE)

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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
PALMS FACING YOU WITH BB UNDERNEATH YOUR BODY IN SEATED POSITION
3 SETS : 12-12-12 + DROP 12

4. STANDING CABLE WRIST EXTENSION
SHOULDER WIDTH GRIP + IN ELBOW FLEXION
3 SETS : 12-12-12 + DROP 12

_____________________________________

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.

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