DAILY TRAINER | JUNE 20 THRU 27
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 –
I RECOMMEND TRAINING ABS IN 4 WEEK BLOCKS. GO HARD DURING THAT TIME WITH THEM AND KEEP IN MIND A LOT OF OUR LIFTS IN THE DAILY’S 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. 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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SMALL SPLIT CHANGE
HYPERTROPHY PYRAMIDS
HYBRID SUPERSETS
SUPERSETS
DROPSETS
REST PAUSES
TEMP SIGNATURES
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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. STANDING TIBIALIS RAISE
HIP WIDTH STANCE + HEELS ELEVATED
4 SETS : FAILURE
TEMPO : (2:1:1)
2. ANKLE EVERSION
3 SETS : 10-10-10
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1. SEATED BB GOOD MORNING
SUMO STANCE
4 SETS : 15-12-10-8 + REST PAUSE 4
TEMPO : (3:1:1)
2. REVERSE DECLINE CABLE LYING LEG CURL
FEET TOGETHER + STRAP/BAND AROUND ANKLES
4 SETS : 15-12-10-8 + DROP 8
TEMPO : (2:1:1)
3. TRAP BAR RDL
JUST OUTSIDE HIP WIDTH STANCE
1-2 FEEDER SETS FOR WARM UP
4 SETS : 8-6-4-2
SUPERSET WORKING SETS WITH
SISSY SQUAT
FEET TOGETHER
SUB : SISSY LEG PRESS (OFF THE TOES)
4 SETS : 12-12-12-12
4. FRONT RACK DB SPLIT SQUAT
SHORT STRIDE + DB’S STACKED ON SHOULDERS
USE DEFICIT IF APPLICABLE WITH YOUR MOBILITY
(FRONT AND REAR FOOT ELEVATION)
4 SETS : 15-12-10-8 + REST PAUSE 4
TEMPO : (2:1:1)
5. GLUTE HAM GLIDER/SWISS BALL LEG CURL
FEET TOGETHER
4 SETS : FAILURE
TEMPO : (2:1:1)
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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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HIP WIDTH STANCE + TOES ELEVATED
4 SETS : 15-12-10-8 + DROP 8
TEMPO : (2:2:2)
2. SEATED UNILATERAL CALF RAISE
TOES ELEVATED
4 SETS : 15-12-10-8
TEMPO : (2:2:2)
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4 SETS : 15-12-10-8 + REST PAUSE 4
TEMPO : (2:1:1)
2. LOW INCLINE DB BENCH PRESS
1-2 FEEDER SETS FOR WARM UP
4 SETS : 8-6-4-2
SUPERSET WORKING SETS WITH
LOW INCLINE DB SQUEEZE PRESS
4 SETS : 12-12-12-12
3. SMITH MACHINE BENCH PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + REST PAUSE 4
TEMPO : (2:1:1)
4. CHEST FOCUSED GIRONDA DIPS
4 SETS : FAILURE
SUPERSET LAST 3 SETS WITH
5. STANDING BENT ARM DB LATERAL RAISE
3 SETS : 12-12-12
TEMPO : (2:0:1)
6. STANDING DB SHRUG
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8
TEMPO : (2:1:1)
SUPERSET WITH
LYING DB SKULL CRUSHER
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-12
TEMPO : (3:1:1)
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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 CABLE CROSSOVER REAR DELT PULLBACK
4 SETS : 15-12-10-8 + DROP 8
2. CHEST SUPPORTED ROW
SHOULDER WIDTH NEUTRAL GRIP
1-2 FEEDER SETS FOR WARM UP
4 SETS : 8-8-8-8
SUPERSET WITH
BENT OVER DB LAT SWING ROW
THINK DB ROW BUT PENDULUM SWING TOWARDS HIP
4 SETS : 12-12-12-12
3. SUPINATED LAT PULLDOWN
REVERSE OR SEMI REVERSE GRIP ON ROTATIONAL HANDLE
JUST OUTSIDE SHOULDER WIDTH
4 SETS : 15-12-10-8 + DROP 8
4. SEATED CHEST SUPPORTED CABLE FACE PULL/ROW
ROPE ATTACHMENT WITH HIGH PULLING INSERTION
4 SETS : 15-12-10-8 + DROP 8
TEMPO : (2:1:1)
5. NEUTRAL GRIP DB “A” PRESS
JUST OUTSIDE SHOULDER WIDTH
4 SETS : 12-12-12-12
TEMPO : (2:1:1)
SUPERSET LAST 3 SETS WITH
INCLINE CHEST SUPPORTED DB EXTERNAL ROTATION TO PRESS
3 SETS : 6-6-6
6. INCLINE CHEST SUPPORTED DB SPIDER CURL
SLIGHTLY SUPINATED GRIP
4 SETS : 12-12-12-12
TEMPO : (2:1:1)
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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. SEATED CABLE TIB RAISE
USE FOAM ROLLER UNDER CALVES + STRAP/BAND AROUND FEET
3 SETS : 15-15-15
TEMPO : (2:1:1)
A2. SEATED CALF RAISE
FEET TOGETHER
3 SETS : 15-15-15
TEMPO : (2:2:1)
A3. SPLIT STANCE CALF RAISE
SHORT STRIDE POSITION
(BB OR DB LOADING)
2 SETS : 12-12 (DO BOTH WAYS)
TEMPO : (2:1:1)
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1. UNILATERAL SEATED LEG EXTENSION
4 SETS : 15-12-10-8 + REST PAUSE 4
TEMPO : (2:1:1)
2. CANNONBALL STANCE HACK SQUAT
FEET LOW ON PLATFORM + HEELS TOGETHER & TOES OUT
4 SETS : 15-12-10-8 + REST PAUSE 4
TEMPO : (3:1:1)
3. BB FRANKENSTEIN + ANDERSON FRONT SQUAT
ATHLETIC STANCE + HEELS ELEVATED
PERFORM THIS FROM THE BOTTOM UP OFF THE PINS
(MEANING THE SQUAT STARTS IN THE BOTTOM)
1-2 FEEDER SETS FOR WARM UP THAT ARE 12+ REPS
4 SETS : 8-6-4-2
SUPERSET WITH
LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 12-12-12-12
4. SPLIT STANCE LEG PRESS
SMALL SPLIT STANCE WITH TOP LEG FLAT ON PLATFORM
& BOTTOM LEG ON TOE POSITION (RESULT IS A TIGHT SPLIT STANCE)
4 SETS : 8-8-8-8 (BOTH STANCES, SO 16 REPS TOTAL PER FULL SET)
TEMPO : (2:1:1)
5. ROMANIAN DEADLIFT
HIP WIDTH STANCE
LOADING : BB, DB, LANDMINE
4 SETS : 15-12-10-8 + DROP 8
TEMPO : (2:1:1)
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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. HIGH TO LOW CABLE REAR DELT FLY
4 SETS : 15-12-10-8 + DROP 8
TEMPO : (2:1:1)
2. 45 DEGREE CHEST SUPPORTED WIDE DB ROW
OVERHAND GRIP THAT FINISHES IN A LATERAL RAISE POSITION AT THE TOP
4 SETS : 15-12-10-8 + REST PAUSE 4
TEMPO : (2:1:1)
3. STANDING SNATCH GRIP BB PIN PRESS
1-2 FEEDER SETS FOR WARM UP
4 SETS : 8-6-4-2
SUPERSET WITH
HIGH INCLINE DB BENCH PRESS
4 SETS : 12-12-12-12
4. LOW INCLINE CHEST SUPPORTED DB REAR DELT SWING
3 SETS : 25-25-25
TEMPO (0:0:0) VERY FAST
5. SEATED DB LATERAL SWING RAISE
3 SETS : 25-25-25
TEMPO (0:0:0) VERY FAST
5. HIGH TO LOW SEATED CABLE ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-12
TEMPO : (2:1:1)
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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 : 12-12
SUPERSET WITH
LOW INCLINE LYING DB NECK EXTENSION
DB ON BACK OF HEAD + CHEST SUPPORTED
2 SETS : 12-12
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TRICEPS
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1. UNILATERAL CABLE OVERHEAD TRI EXTENSION
CROSS BODY/L POSITION
NO ATTACHMENTS
4 SETS : 15-12-10-8 + DROP 8
TEMPO : (2:1:1)
2. NEUTRAL GRIP FLOOR PRESS
LOADING : BB/DB
4 SETS : 8-8-8-8
SUPERSET WITH
DB SKULL CRUSHER
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
TEMPO : (2:1:1)
3. SEATED ROPE PRESSDOWN
4 SETS : 15-12-10-8 + DROP 8
TEMPO : (2:1:1)
4. DIPS
1 SET : FAILURE + REST PAUSE FAILURE + REST PAUSE FAILURE
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BICEPS
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1. UNILATERAL DB PREACHER CURL
4 SETS : 15-12-10-8 + DROP 8
TEMPO : (2:1:1)
2. INCLINE DB HAMMER CURL
BACK SUPPORTED
4 SETS : 8-8-8-8
SUPERSET WITH
STANDING DB CURL
SUPINATED GRIP
4 SETS : 12-12-12-12
3. INCLINE CHEST SUPPORTED WAITER CURL
SINGLE DB IN BOTH PALMS (PALMS UP POSITION)
4 SETS : 15-12-10-8 + DROP 8
TEMPO : (2:1:1)
4. CHIN UPS
INSIDE SHOULDER WIDTH GRIP
1 SET : FAILURE + REST PAUSE FAILURE + REST PAUSE 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. BB WRIST CURL
BENCH SUPPORTED
3 SETS : 20-20-20
4. BB WRIST EXTENSION
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.