DAILY TRAINER | JUNE 27 THRU JULY 4
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 OR ASSAULT BIKE
10/20 INTERVALS
10 SECONDS MAX EFFORT
20 SECONDS REST OR STEADY STATE WORK
8-12 ROUNDS
– CORE MENU –
I RECOMMEND TRAINING ABS IN 4 WEEK BLOCKS. GO HARD DURING THAT TIME WITH THEM AND KEEP IN MIND A LOT OF OUR LIFTS ON THE DAILY ARE GONNA YIELD A GOOD CORE ANYWAYS. SOMETIMES IT CAN BE BETTER TO NOT TRAIN AB SPECIFIC AT ALL. DEPENDS ON YOUR GOALS. ASK COACH IF YOU NEED GUIDANCE.
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. CABLE NECK FLEXION
BACK SUPPORTED + STRAP ON FOREHEAD
2 SETS : 10-10
4. CABLE NECK EXTENSION
CHEST SUPPORTED + STRAP ACROSS 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 —
.
.
STRAIGHT 8’S
SMALL HYPERTROPHY LADDERS
POWER BODYBUILDING SUPERSETS
DROPSETS
REST PAUSES
GIANT SETS
HIGH REPS
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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 UNILATERAL BAND TIB RAISE
LIGHT BAND TENSION
4 SETS : 15-15-15-15
2. SEATED ANKLE EVERSION
3 SETS : 10-10-10
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1. BODYWEIGHT LEG CURL
IN KNEE FLEXION
4 SETS : FAILURE
2. STANDING BB GOOD MORNING
WIDE STANCE + TOES OUT
4 SETS : 8-8-8-8 + DROP 8
3. SNATCH GRIP BB RDL
JUST OUTSIDE HIP WIDTH STANCE
1-2 FEEDER SETS FOR WARM UP
4 SETS : 5-5-5-5
SUPERSET WORKING SETS WITH
BODYWEIGHT LEG EXTENSION
HIP WIDTH STANCE + BAND DELOAD
4 SETS : FAILURE
4. SPLIT STANCE LEG PRESS
HIGH/LOW SPLIT STANCE ON PLATFORM
TOP FOOT STAYS FLAT + BOTTOM FOOT ON TOE POSITION
4 SETS : 20-20-20-20
*ALTERNATE EACH SET WITH DIFFERENT SPLIT STANCE MEANING THERE IS ONLY 2 SETS IN EACH SPLIT POSITION THAT.
5. LYING LEG CURL
FEET TOGETHER
4 SETS : 20-20-20-20
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POSTERIOR CALVES/CHEST
LIGHT TRIS/LIGHT DELTS
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
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ATHLETIC STANCE
4 SETS : 20-20-20-20
2. DONKEY CALF RAISE
TOES ELEVATED + DIP BELT LOADING
4 SETS : 12-12-10-10
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4 SETS : 12-12-10-10 + DROP 10
2. LOW INCLINE NEUTRAL GRIP DB PRESS
1-2 FEEDER SETS FOR WARM UP
4 SETS : 5-5-5-5
SUPERSET WORKING SETS WITH
DB PULLOVER
4 SETS : 10-10-10-10
3. CHEST FOCUSED DIPS
4 SETS : FAILURE
4. SEATED DB SHOULDER PRESS
4 SETS : 8-8-8-8
SUPERSET LAST 3 SETS WITH
SEATED DB LATERAL SWING RAISE
3 SETS : 15-15-15-15
5. SNATCH GRIP BB HIGH PULL
SHOULDER WIDTH GRIP
4 SETS : 5-5-5-5
SUPERSET WITH
CABLE ROPE TRI PRESSDOWN
4 SETS : 12-12-10-10
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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. PULL UP
NEUTRAL GRIP
4 SETS : FAILURE
IF ASSISTED : FAILURE AT 8 ISH REPS
2. SEMI SUPINATED SEATED CABLE ROW
SHOULDER WIDTH GRIP (USE ROPE ATTACHEMENT)
1-2 FEEDER SETS FOR WARM UP
4 SETS : 8-8-8-8
SUPERSET WITH
SNATCH GRIP LAT PULLDOWN
BEHIND THE HEAD
4 SETS : 10-10-10-10
3. INCLINE CHEST SUPPORTED CABLE ROW
USE SEMI PRONATED GRIP ON ROPE
4 SETS : 12-12-10-10 + DROP 10
4. SEATED UNILATERAL LAT PULLDOWN
SEMI SUPINATED GRIP
4 SETS : 12-12-10-10 + DROP 10
5. INCLINE MACHINE PRESS
NEUTRAL GRIP
4 SETS : 12-12-10-10
SUPERSET LAST 3 SETS WITH
REVERSE PEC DECK FLY
3 SETS : 15-15-15
6. STANDING CABLE CURL
SHOULDER WIDTH GRIP
4 SETS : 12-12-10-10
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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. LYING BANDED DORSIFLEXION
USE LIGHT BAND AROUND BOTH FEET
DONE FROM LYING BACK POSITION
3 SETS : 15-15-15
A2. SPLIT STANCE KNEELING CALF RAISE
BOTTOM OF SPLIT POSITION + ADD CALF RAISE TO LEAD LEG WITH TOES ELEVATED
3 SETS : 10-10-10 (DO EACH SIDE)
A3. SMITH MACHINE STANDING CALF RAISE
HIP WIDTH STANCE
3 SETS : 12-12-12
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1. DEFICIT SISSY SQUAT
ELEVATED POSITION FOR MORE RANGE
INSIDE HIP WIDTH STANCE
4 SETS : FAILURE
2. SUMO STANCE BB SQUAT
VERY WIDE STANCE + OFF THE PINS
4 SETS : 8-8-8-8 + DROP 8
3. SMITH MACHINE BULGARIAN SPLIT SQUAT
SHORT STRIDE
1-2 FEEDER SETS FOR WARM UP THAT ARE 12+ REPS
4 SETS : 5-5-5-5
SUPERSET WITH
UNILATERAL SEATED LEG EXTENSION
HIP WIDTH STANCE
4 SETS : 10-10-10-10
NOTE : YOU’LL HIT ONE SIDE OF SPLIT SQUAT AND THEN SAME LEG ON LEG EXTENSION AS A SUPERSET. THEN REPEAT ON THE OTHER LEG. THIS WILL BE NASTY.
4. NORDIC LEG CURL/INVERSE LEG CURL
BAND DELOAD OR INVERSE LEG CURL MACHINE
HIP WIDTH STANCE
4 SETS : FAILURE
5. CANNONBALL STANCE LEG PRESS
HEELS TOGETHER + TOES SLIGHTLY OUT + FEET LOW ON PLATFORM
4 SETS : 20-20-20-20
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SHOULDERS/LIGHT CHEST
LIGHT BACK/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 CROSSOVER REAR DELT FLY
BACK SUPPORTED
4 SETS : 12-12-10-10 + DROP 10
2. INCLINE CHEST SUPPORTED CABLE CROSSOVER LATERAL RAISE
4 SETS : 12-12-10-10 + DROP 10
3. SEATED MACHINE SHOULDER PRESS
NEUTRAL GRIP
1-2 FEEDER SETS FOR WARM UP
4 SETS : 5-5-5-5
SUPERSET WITH
STANDING BB BRADFORD PRESS
OVER AND BACK
4 SETS : 10-10-10-10 (5 FRONT + 5 BACK EACH SET)
4. CHIN GRIP LEANING BACK LAT PULLDOWN
PULL TOWARDS YOUR THROAT FOR REAR DELT RECRUITMENT
3 SETS : 12-12-10 + DROP 10
5. STANDING DB LATERAL SWING RAISE
3 SETS : 20-20-20 + DROP 10
5. LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 20-20-20-20
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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 + LATERAL HEAD ROTATION
2 SETS : 8-8 (DO BOTH DIRECTIONS)
2. BANDED NECK ACTIVATION
BAND AROUND HEAD WITH LOW ANCHOR POINT
PULL HEAD BACK INTO EXTENSION & PAUSED CONTRACTION
2 SETS : 8-8
3. LOW INCLINE LYING DB NECK FLEXION
DB ON FOREHEAD + BACK SUPPORTED
2 SETS : 10-10
SUPERSET WITH
LOW INCLINE 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 SKULL CRUSHER
NEUTRAL POSITION
4 SETS : 8-8-8-8 + DROP 8
2. SEATED ROPE OVERHEAD TRI EXTENSION
4 SETS : 5-5-5-5
SUPERSET WITH
TRICEP FOCUSED DIP
4 SETS : 10-10-10-10
3. WIDE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 20-20-20-20
4. UNILATERAL CABLE KICKBACK
1 GIANT SET : 8 + DROP 8 + REST PAUSE 8
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BICEPS
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1. SEATED INCLINE DB COMMERFORD CURL
SHOULDERS BACK + ARMS POINTED TO THE SIDES
THIS GIVES A FULL STRETCH TO THE BICEP
4 SETS : 8-8-8-8 + DROP 8
2. STANDING DB ZOTTMAN CURL
SUPINATED POSITIVE + PRONATED NEGATIVE
4 SETS : 5-5-5-5
SUPERSET WITH
STANDING DB DRAG CURL
SUPINATED GRIP
4 SETS : 10-10-10-10
3. SMITH MACHINE DRAG CURL
4 SETS : 20-20-20-20
4. SEATED CABLE ROW
REVERSE SHOULDER WIDTH GRIP
1 GIANT SET : 8 + DROP 8 + REST PAUSE 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. HEAVY DB FARMERS WALK
2 SETS : FAILURE
SUPERSET WITH
DB FOREARM FLEXION/CURL
BENCH SUPPORTED
2 SETS : 15-15
4. HEAVY DB FARMERS WALK
2 SETS : FAILURE
DB WRIST EXTENSION
BENCH SUPPORTED
2 SETS : 15-15
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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.