DAILY TRAINER | JUNE 6 THRU 13
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 :
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. LYING DB NECK FLEXION
BACK SUPPORTED + DB ON FOREHEAD
2 SETS : 15-15
4. LYING DB NECK EXTENSION
CHEST SUPPORTED + DB ON BACK OF HEAD
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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.
PYRAMIDS/GEN. PROG OVERLOAD
STRENGTH + POWER + HYPERTROPHY
DESCENDING + ASCENDING SUPERSETS
SUPERSETS
DROPSETS
HIGH REPS
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— 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. STANDING UNILATERAL TIBIALIS RAISE
HEELS ELEVATED
4 SETS : FAILURE ( MATCH SIDES FOR REPS)
2. ANKLE EVERSION
3 SETS : 10-10-10
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1. BODYWEIGHT LEG EXTENSION
HIP WIDTH LEG SPACING
4 SETS : FAILURE USING BAND DELOAD
2. SUMO STANCE STRADDLE LIFT
DONE WITH DEFICIT
4 SETS : 15-12-10-8 + DROP 8
3. BB SQUAT
HIGH BAR + FEET INSIDE HIP WIDTH
1-2 FEEDER SETS FOR WARM UP
4 SETS : 10-8-6-4
SUPERSET WORKING SETS WITH
BODYWEIGHT SISSY SQUAT
HIP WIDTH STANCE
4 SETS : FAILURE
4. SMITH MACHINE BULGARIAN SPLIT SQUAT
SHORT STRIDE
4 SETS : 15-12-10-8 + DROP 8
5. LEG CURL IN KNEE FLEXION
FEET TOGETHER
4 SETS : FAILURE
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POSTERIOR CALVES/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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POSTERIOR CALVES
—————————–1. STANDING BB CALF RAISE
TOES SLIGHTLY ELEVATED + INSIDE HIP WIDTH STANCE
4 SETS : 15-12-10-8 + DROP 8
2.SEATED UNILATERAL CALF RAISE
TOES ELEVATED
4 SETS : 20-20-20-20
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1. HIGH TO LOW CABLE REAR DELT FLY
SEATED POSITION
4 SETS : 15-12-10-8 + DROP 8
CHEST SUPPORTED
4 SETS : 15-12-10-8 + DROP 8
3. STANDING SNATCH GRIP BB PIN PRESS
BEHIND THE HEAD + OFF THE PINS
1-2 FEEDER SETS FOR WARM UP
4 SETS : 10-8-6-4
SUPERSET WORKING SETS WITH
VERY HIGH INCLINE DB BENCH PRESS
4 SETS : 8-10-12-15
4. CABLE CROSSOVER REAR DELT PULLBACK
STANDING POSITION
4 SETS : 15-12-10-8 + DROP 8
SUPERSET WITH
5. DB STANDING LATERAL SWING RAISE
4 SETS : 20-20-20-20
6. OVERHEAD BB SHRUG
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
SUPERSET WITH
NEUTRAL GRIP SEATED CABLE ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 15-12-10-8
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ACCESSORY WORK
A. NECK TRAINING ( SEE ABOVE MENU)
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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ALPHA GLUTES | NECK | CALVES | ABS | MOBILITY WORK
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. HIGH TO LOW UNILATERAL CABLE ROW
D GRIP HANDLE
4 SETS : 15-12-10-(8 + DROP 8)
*LAST SET + DROPSET DONE BILATERALLY
2. PULL UP
SHOULDER WIDTH NEUTRAL GRIP
1-2 FEEDER SETS FOR WARM UP
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
4 SETS : 10-8-6-4
SUPERSET WITH
DUAL DB STRAIGHT ARM PULLOVER
DB’S IN NEUTRAL POSITION
4 SETS : 8-10-12-15
3. CHEST SUPPORTED DB ROW
4 SETS : 15-12-10-8 + DROP 8
4. SNATCH GRIP LAT PULLDOWN BEHIND THE HEAD
D GRIP
4 SETS : 15-12-10-8 + DROP 8
5. PEC DECK FLY/SQUEEZE PRESS
4 SETS : 15-12-10-8
6. STANDING CABLE CURL
SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8
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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
FOAM ROLLER UNDER CALVES + STRAP AROUND TOP OF FOOT
3 SETS : 15-15-15
A2. UNILATERAL LEG PRESS CALF RAISE
INSIDE HIP WIDTH STANCE
3 SETS : 15-15-15
A3. ATHLETIC STANCE SEATED CALF RAISE
TOES ELEVATED
3 SETS : 15-15-15
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1. SEATED BB GOOD MORNING
SUMO STANCE FROM SEATED BENCH POSITION
4 SETS : 15-12-10-8
2. HANGING BB SPLIT SQUAT
BB SUSPENDED UNDERNEATH YOUR HIPS
4 SETS : 15-12-10-8
3. ROMANIAN DEADLIFT
INSIDE HIP WIDTH STANCE
1-2 FEEDER SETS FOR WARM UP
4 SETS : 10-8-6-4
SUPERSET WITH
LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 8-10-12-15
4. REVERSE HYPER
FEET TOGETHER
4 SETS : 20-20-20-20
5. HACK SQUAT
FEET TOGETHER + TOES VERY SLIGHTLY POINTED OUT
4 SETS : 15-12-10-8
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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. LYING CABLE FLY
BACK SUPPORTED ON FLAT BENCH
4 SETS : 15-12-10-8 + DROP 8
2. BB FLOOR PRESS
1-2 FEEDER SETS FOR WARM UP
4 SETS : 10-8-6-4
SUPERSET WITH
DB BENCH PRESS
4 SETS : 8-10-12-15
3. HIGH INCLINE DB FLY
4 SETS : 15-12-10-8 + DROP 8
4. NEUTRAL GRIP PULL UP
SHOULDER WIDTH GRIP
4 SETS : FAILURE
IF ASSISTED : STILL FAILURE
5. UNILATERAL TRI CABLE PRESSDOWN
NO ATTACHMENTS
4 SETS : 15-12-10-8
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TRAPS
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1. SEATED BB SHRUG
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + 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. 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. LYING DB NECK FLEXION
DB ON FOREHEAD + BACK SUPPORTED
2 SETS : 15-15
SUPERSET WITH
LYING DB NECK EXTENSION
DB ON BACK OF HEAD + CHEST SUPPORTED
2 SETS : 15-15
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TRICEPS
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1. SEATED OVERHEAD ROPE TRI EXTENSION
FACING AWAY FROM PULLEY
4 SETS : 15-12-10-8 + DROP 8
2. DB SKULL CRUSHER
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 10-8-6-4
SUPERSET WITH
CLOSE GRIP PUSH UP/CHEST PRESS
4 SETS : 4-6-8-10
3. WIDE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + DROP 8
4. CABLE KICKBACK
BENT OVER + TRI EXTENSION
2 SETS : 20-20
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BICEPS
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1. INCLINE CHEST SUPPORTED DB CURL
4 SETS : 15-12-10-8 + DROP 8
2. DB PREACHER HAMMER CURL
NEUTRAL WIDTH GRIP
4 SETS : 10-8-6-4
SUPERSET WITH
STANDING DB CURL
SUPINATED GRIP
4 SETS : 4-6-8-10
3. CABLE DRAG CURL
SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + DROP 8
4. UNILATERAL CROSS BODY CABLE CURL
NO ATTACHMENTS
2 SETS : 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. BB WRIST CURL
BEHIND THE BACK
3 SETS : 20-20-20
4. DB WRIST EXTENSION
FOREARM BENCH SUPPORTED
3 SETS : 20-20-20
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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.