DAILY TRAINER | JUNE 13 THRU JUNE 20
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 :
ASSAULT AIR RUNNER
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 : 8-8 (BOTH WAYS)
2. BANDED NECK ACTIVATION
BAND AROUND HEAD WITH LOW ANCHOR POINT
PULL HEAD BACK INTO EXTENSION
2 SETS : 8-8
3. LYING DB NECK FLEXION
BACK SUPPORTED + DB ON FOREHEAD
2 SETS : 10-10
4. LYING DB NECK EXTENSION
CHEST SUPPORTED + DB ON BACK OF HEAD
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.
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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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SPLIT CHANGE
STRAIGHT SETS
DROPSETS
SUPERSETS
TEMPO CADENCES
UNILATERAL TO BILATERAL SUPERSETS
POWER HYPERTROPHY
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HAMSTRING DOMINANT/QUADS
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 : 25-20-15-10
2. ANKLE EVERSION
3 SETS : 10-10-10
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1. LEG CURL IN KNEE FLEXION
LEGS TOGETHER + DONE ON SMITH MACHINE AND PLYO BOX/BENCH
4 SETS : FAILURE (ADD RESISTANCE VIA WEIGHTS OR BAND TENSION
IF YOU CAN GET 12+ REPS EASILY PER SET)
2. REAR FOOT ELEVATED RDL
SINGLE LEG RDL IN BULGARIAN SPLIT POSITION WITH SHORT STRIDE
4 SETS : 10-10-10-10 + DROP 10 BILATERALLY
3. SNATCH GRIP RACK PULL DEADLIFT
OFF THE PINS SET AT LOWER SHIN HEIGHT
HIP WIDTH STANCE
1-2 FEEDER SETS FOR WARM UP
4 SETS : 5-5-5-5
TEMPO : (2:1:1)
SUPERSET WORKING SETS WITH
SEATED LEG EXTENSION
INSIDE HIP WIDTH STANCE
4 SETS : 25-20-15-10
TEMPO : (1:0:1)
4. BB HACK SQUAT
JUST OUTSIDE HIP WIDTH STANCE + TOES SLIGHTLY POINTED OUT
HEELS ELEVATED + BB LOADED BEHIND YOUR HIPS
4 SETS : 10-10-10-10 + DROP 10 DB GOBLET SQUAT IN SAME STANCE
5. SEATED LEG CURL
HIP WIDTH STANCE
4 SETS : 10-10-10-10 + DROP 10 + DROP 10
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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. SEATED UNILATERAL CALF RAISE
TOES ELEVATED
4 SETS : 10-10-10-10 + DROP 10
2. DONKEY CALF RAISE
TOES ELEVATED + HIP WIDTH STANCE
4 SETS : 10-10-10-10 + DROP 10
___________________________________________________________ 1. INCLINE CHEST SUPPORTED DB SHOULDER ROW TO
EXTERNAL ROTATION & PRESS
USE LIGHT DB’S
4 SETS : 10-10-10-10 + DROP 10 DB LATERAL RAISE
CROSSOVER LATERAL RAISE
I WEAR WRIST CUFFS THAT HOOK TO THE CABLES
(MINE ARE HARBINGER : LOOK THEM UP!)
4 SETS : 25-20-15-10
3. BB CLEAN AND PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
1-2 FEEDER SETS FOR WARM UP
4 SETS : 5-5-5-5
TEMPO : (2:1:1)
SUPERSET WORKING SETS WITH
SEATED SNATCH GRIP BB PRESS
SEATED ON FLOOR IN L POSITION WITH FEET OUT IN FRONT OF YOU
USE EZ BAR OR ANY BAR THAT WORKS FOR YOUR STRENGTH LEVEL
4 SETS : 10-10-10-10
TEMPO : (1:0:1)
4. LYING CABLE REAR DELT FLY
SMALL INCLINE + BACK SUPPORTED
4 SETS : 25-20-15-10 + DROP 10
SUPERSET WITH
5. 45 DEGREE INCLINE DB ROW
CHEST SUPPORTED
DB’S END UP PULLED TO JUST OUTSIDE SHOULDER WIDTH
4 SETS : 10-10-10-10 + DROP 10
6. SEATED SNATCH GRIP BB SHRUG
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-10-10 + DROP 10
SUPERSET WITH
LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 25-20-15-10
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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 DELTS
LIGHT CHEST
LIGHT BICEPS/ABS
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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. SEATED LOW PULLEY CABLE ROW
ROPE ATTACHMENT
4 SETS : 10-10-10-10 + DROP 10
2. PULL UP
SHOULDER WIDTH NEUTRAL GRIP
1-2 FEEDER SETS FOR WARM UP
4 SETS : 5-5-5-5
TEMPO : (2:1:1)
SUPERSET WITH
STANDING STRAIGHT ARM LAT PULLDOWN
ROPE GRIP INSIDE SHOULDER WIDTH
4 SETS : 15-15-15-15
TEMPO : (1:0:1)
3. UNILATERAL INCLINE CHEST SUPPORTED DB ROW
30-45 DEGREE INCLINE
4 SETS : 10-10-10-10 + DROP 10
4. LAT PULLDOWN
WIDE TO NARROW GRIP/GRIP NARROWS EACH SET
(VERY WIDE – JUST OUTSIDE SHOULDER WIDTH
JUST INSIDE SHOULDER WIDTH – HANDS TOGETHER)
4 SETS : 10-10-10-10 + DROP 10
5. BB FLOOR PRESS
JUST OUTSIDE SHOULDER WIDTH
4 SETS : 10-10-10-10
SUPERSET LAST 3 SETS WITH
DB BENT ARM LATERAL RAISE
3 SETS : 10-10-10
6. INCLINE CHEST SUPPORTED DB SPIDER CURL
SLIGHTLY SUPINATED GRIP
4 SETS : 10-10-10-10
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ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
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QUAD DOMINANT/HAMSTRINGS
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 TIBIALIS RAISE
HIGH HEEL ELEVATION + INSIDE HIP WIDTH STANCE
3 SETS : 10-10-10
A2. STANDING DB CALF RAISE
INSIDE HIP WIDTH STANCE
3 SETS : 10-10-10
A3. SUMO STANCE SEATED CALF RAISE
TOES ELEVATED + POINTED OUT 30 DEGREES
3 SETS : 25-20-15
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1. BODYWEIGHT LEG EXTENSION
LEGS TOGETHER
4 SETS : FAILURE
2. DB FRONT RACK SPLIT SQUAT
STACK DB’S ON SHOULDERS
SHORT TO MEDIUM LENGTH STRIDE LENGTH
4 SETS : 10-10-10-10 + DROP 10
3. CANNONBALL HACK SQUAT
CANNONBALL STANCE – HEELS TOGETHER + TOES SLIGHTLY OUT
1-2 FEEDER SETS FOR WARM UP THAT ARE 12+ REPS
4 SETS : 5-5-5-5
TEMPO : (3:1:1)
SUPERSET WITH
LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 25-20-15-10
TEMPO : (1:0:1)
4. SISSY LEG PRESS
FEET TOGETHER + ON THE TOES
4 SETS : 25-20-15-10
5. BB GOOD MORNING
FEET TOGETHER + TOES SLIGHLTY ELEVATED
4 SETS : 10-10-10-10
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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 FLY + SQUEEZE PRESS
DO A FLY TO A SQUEEZE PRESS EVERY REP
4 SETS : 10-10-10-10 + DROP 10 FLY ONLY
2. UNILATERAL DB BENCH PRESS
1-2 FEEDER SETS FOR WARM UP
4 SETS : 5-5-5-5 (ON EACH SIDE)
TEMPO : (2:1:1)
SUPERSET WITH
DB BENCH PRESS (BILATERALLY LOADED)
4 SETS : 15-15-15-15
TEMPO : (1:0:1)
3. GIRONDA DIPS
4 SETS : 10-10-10-10
4. HIGH TO LOW SEATED CABLE ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 25-20-15-10
5. WIDE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-10-10
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TRAPS
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1. OVERHEAD BB SHRUG TO STANDING BB SHRUG
SHOULDER WIDTH GRIP ON OVERHEAD
SNATCH GRIP ON STANDING CONVENTIONAL SHRUG
4 SETS : 10-10-10-10 (20 REPS TOTAL EACH SET WITH 10 IN EACH POSITION)
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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 : 8-8
2. BANDED NECK ACTIVATION
BAND AROUND HEAD WITH LOW ANCHOR POINT
PULL HEAD BACK INTO EXTENSION
2 SETS : 8-8
3. LYING DB NECK FLEXION
DB ON FOREHEAD + BACK SUPPORTED
2 SETS : 10-10
SUPERSET WITH
LYING DB NECK EXTENSION
DB ON BACK OF HEAD + CHEST SUPPORTED
2 SETS : 10-10
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TRICEPS
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1. DB CALIFORNIA PRESS
SKULL CRUSHER NEGATIVE TO CLOSE GRIP PRESS POSITIVE
NEUTRAL GRIP
4 SETS : 10-10-10-10
2. SEATED CABLE TRI OVERHEAD EXTENSION
ROPE ATTACHMENT
4 SETS : 5-5-5-5
TEMPO : (2:1:1)
SUPERSET WITH
NEUTRAL GRIP BB/DB PRESS
SHOULDER WIDTH GRIP
4 SETS : 15-15-15-15
TEMPO : (1:0:1)
3. UNILATERAL CABLE TRI PRESSDOWN
NO ATTACHMENT/NEUTRAL GRIP
4 SETS : 10-10-10-10 + DROP 10
4. BODYWEIGHT TRI EXTENSION
SHOULDER WIDTH POSITION
1 SET : FAILURE WITH REST PAUSE AND SECOND FAILURE
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BICEPS
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1. STANDING CABLE CURL
HAMMER GRIP ROPE POSITION
4 SETS : 10-10-10-10 + DROP 10
2. STANDING DB CURL
SUPINATED GRIP WITH BICEP BLASTER
4 SETS : 5-5-5-5
TEMPO : (2:1:1)
SUPERSET WITH
STANDING DB DRAG CURL
SUPINATED GRIP
4 SETS : 15-15-15-15
TEMPO : (1:0:1)
3. UNILATERAL DB PREACHER CURL
4 SETS : 10-10-10-10 + DROP 10
4. CHIN UPS
INSIDE SHOULDER WIDTH GRIP
1 SET : FAILURE WITH REST PAUSE AND SECOND FAILURE
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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
BEHIND THE BACK
3 SETS : 25-20-15
4. CABLE WRIST EXTENSION
IN BICEP FLEXION
3 SETS : 25-20-15
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ACCESSORY WORK
A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)
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****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.