DAILY TRAINER | JULY 4 THRU JULY 11
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. SIDE LYING NECK FLEXION
2 SETS : 12-12 (ON EACH SIDE)
2. LYING DB NECK FLEXION
2 SETS : 12-12
3. LYING DB NECK EXTENSION
CHEST SUPPORTED
2 SETS : 12-12
*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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.
STRAIGHT 8’S
HYPERTROPHY SETS
STRENGTH LADDERS
COMPOUND SUPERSETS
OPPOSING MUSCLE GROUP SUPERSETS
DROPSETS + DOUBLE DROPSETS
GIANT SETS
VERY HIGH REPS
ISOMETRIC SUPERSET CONTRACTIONS
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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 TIB RAISE
DB HELD BETWEEN FEET WITH HEELS ON EDGE OF BOX/BENCH
4 SETS : 30-25-20-15
2. SEATED ANKLE EVERSION + ROTATION
DO EVERSIONS AND CIRCLES IN BOTH DIRECTIONS
3 SETS : 20-20-20
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1A. SUMO STANCE STANDING CABLE PULL THROUGH
2 SETS : 12-12
1B. SUMO DEADLIFT
OFF THE PINS SET AT MID SHIN HEIGHT
6 SETS : 8-6-4-2-2-12
REST PERIODS : 90 SECONDS
2. BACK EXTENSION
INSIDE HIP WIDTH STANCE + NEUTRAL SPINAL POSITION
4 SETS : 12-12-12-12
SUPERSET WITH
SEATED LEG EXTENSION
4 SETS : 30-25-20-15
3. SEATED BB GOOD MORNING
FEET TOGETHER
4 SETS : 12-12-12-8 + DROP 8
4. DB GOBLET SQUAT
HEELS ELEVATED AND SEMI-WIDE CANNONBALL STANCE
(HEELS 6 INCHES APART WITH TOES OUT SLIGHTLY)
4 SETS : 12-12-12-8 + DROP 8
SUPERSET WITH
SEATED QUAD CONTRACTIONS
4 SETS : HOLD SQUEEZE 10-20 SECONDS THEN REST PERIOD
(TIP : ITS JUST LIKE THE TOP OF A LEG EXTENSION)
5. UNILATERAL LYING/STANDING LEG CURL
4 SETS : 30-25-20-15
SUPERSET WITH
STANDING HAMSTRING CONTRACTIONS
4 SETS : HOLD SQUEEZE 10-20 SECONDS ON EACH LEG THEN REST PERIOD
(TIP : IT’S FLEXING YOUR LEG BICEP)
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POSTERIOR CALVES/CHEST
DELTS/LIGHT TRICEPS
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
4 SETS : 30-25-20-15
2. SEATED UNILATERAL CALF RAISE
4 SETS : 30-25-20-15
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1 SET : 12
1B. DB NEUTRAL TO PRONATED PRESS
PRESS STARTS NEUTRAL AND FINISHES PRONATED
2 SETS : 12-12
1C. CHEST FOCUSED DIPS
6 SETS : 8-6-4-2-2-12
REST PERIODS : 90 SECONDS
2. PEC DECK FLY + SQUEEZE PRESS
4 SETS : 12-12-12-12
SUPERSET WITH
SEATED DB LATERAL RAISE
4 SETS : 12-12-12-12
3. LOW INCLINE BB BENCH PRESS
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-8 + DROP 8
SUPERSET WITH
CHEST CONTRACTIONS
4 SETS : HOLD CONTRACTION AS LONG AS YOU CAN
(TIP : THINK MOST MUSCULAR POSE)
4. NEUTRAL GRIP MACHINE SHOULDER PRESS
4 SETS : 12-12-12-8
SUPERSET LAST 3 SETS WITH
DB FLOOR PRESS
3 SETS : 8-8-8-8
5. SEATED SNATCH GRIP BB SHRUG
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
SUPERSET WITH
CABLE NEUTRAL GRIP PRESSDOWN
USE STRAPS ON STRAIGHT BAR TO GAIN SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 30-25-20-15
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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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1A. CABLE REAR DELT PULLBACK
1 SET : 12
1B. HANGING REVERSE SHRUG
SHOULDER WIDTH NEUTRAL GRIP
1 SET : 12
1C. NEUTRAL/D GRIP LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
6 SETS : 8-8-6-6-12
2. SEATED LOW PULLEY CABLE ROW
SHOULDER WIDTH GRIP (USE ROPE ATTACHEMENT)
4 SETS : 12-12-12-8 DROP 8
SUPERSET WITH
ACTIVE BACK CONTRACTION
DONE IN TOP POSITION OF PULL UP AND HELD THERE TILL FAILURE
4 SETS : HOLD CONTRACTION AS LONG AS YOU CAN
3. CHEST SUPPORTED MACHINE ROW
WIDE NEUTRAL OR SLIGHLY PRONATED GRIP
PULL TOWARDS MID/UPPER BACK
4 SETS : 12-12-12-8 + DROP 8
4. UNILATERAL STRAIGHT ARM LAT PULLDOWN
NEUTRAL GRIP
4 SETS : 12-12-12-12
5. STANDING HIGH TO LOW CABLE FLY
4 SETS : 12-12-12-12
SUPERSET LAST 3 SETS WITH
SEATED + SLIGHTLY BENT FWD DB REAR DELT FLY
WITH EXTERNAL SHOULDER ROTATION
3 SETS : 12-12-12
6. SEATED INCLINE DB COMMERFORD CURL
ROTATE SHOULDERS OUT AND BACK TO BENCH FOR A VERY WIDE POSITION
SUPINATED GRIP
4 SETS : 12-12-12-12
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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 UNILATERAL TIB RAISE
USE LIGHT BAND TENSION IF NEEDED
3 SETS : 15-15-15
A2. DB FRONT RACK STANDING CALF RAISE
DB’S RESTED ON SHOULDERS + SLIGHT TOE ELEVATION
3 SETS : 12-12-12
A3. SEATED CALF RAISE
INSIDE HIP WIDTH STANCE
3 SETS : 12-12-12
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1A. BODYWEIGHT LEG EXTENSION
BAND DELOAD
HIP WIDTH STANCE
1 SET : FAILURE
1B. OVERHEAD BB SQUAT
SNATCH GRIP + HEELS ELEVATED IN ATHLETIC STANCE
1 SET : 8
1C . HIGH BAR BB SQUAT
HIP WIDTH STANCE + TOES SLIGHLY POINTED OUT
ELEVATED HEELS
6 SETS : 8-6-4-2-2-12
REST PERIODS : 90 SECONDS
2. REAR FOOT ELEVATED DB FRONT RACK SPLIT SQUAT
SHORT STRIDE + 3-6 INCH RFE (REAR FOOT ELEVATION)
4 SETS : 12-12-12-8 + DROP 8
3. SISSY HACK SQUAT
4 SETS : 12-12-12-12
SUPERSET WITH
LYING LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : 12-12-12-12
4. LANDMINE RDL
HIP WIDTH STANCE
4 SETS : 12-12-12-8 + DROP 8
SUPERSET WITH
LYING HAMSTRING CONTRACTIONS
LAYING ON STOMACH PULLING LEGS INTO HAMSTRING CURL CONTRACTION
4 SETS : HOLD SQUEEZE 10-20 SECONDS THEN REST PERIOD
5. SEATED LEG EXTENSION
INSIDE HIP WIDTH STANCE
4 SETS : 12-12-12-8 + DROP 8
SUPERSET WITH
SEATED QUAD CONTRACTIONS
4 SETS : HOLD SQUEEZE 10-20 SECONDS THEN REST PERIOD
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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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1A. INCLINE CHEST SUPPORTED DB EXTERNAL ROTATIONS
1 SET : 12
1B. KNEELING BANDED EXTERNAL ROTATION + PRESS
1 SET : 8
1C. SEATED BB SNATCH GRIP SHOULDER PRESS
OFF THE PINS
6 SETS : 8-6-4-2-2-12
REST PERIODS : 90 SECONDS
2. BB BENCH PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-8 + DROP 8
SUPERSET WITH
SHOULDER ISOMETRIC CONTRACTION
THINK OVERHEAD EXTERNAL ROTATION (INTO BACK DOUBLE BICEPS TYPE POSITION)
4 SETS : HOLD SQUEEZE 10-20 SECONDS THEN REST PERIOD
3. REVERSE PEC DECK FLY
PALMS FACING EACH OTHER GRIP
4 SETS : 12-12-12-12
SUPERSET WITH
SEATED DB LATERAL RAISE
4 SETS : 12-12-12-12
4. LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 30-25-20-15
SUPERSET WITH
LAT PULLDOWN REVERSE SHRUG
HOLD LAT BAR AND REVERSE SHRUG DOWNWARDS
4 SETS : 12-12-12-12
5A. SEATED CABLE REAR DELT PULLBACK TO OVERHEAD POSITION
3 SETS :12-12-12
5B. BODYWEIGHT SIDE LATERAL RAISE
STARTS IN PLANK LIKE POSITION AND FINISHES IN SIDE PLANK POSITION
THINK LIKE YOU’RE DRIVING THE MOVEMENT LIKE A TYPICAL LATERAL RAISE
3 SETS : FAILURE (MATCH SIDES FOR REPS)
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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. SIDE LYING NECK FLEXION
2 SETS : 12-12 (ON EACH SIDE)
2. LYING DB NECK FLEXION
2 SETS : 12-12
3. LYING DB NECK EXTENSION
CHEST SUPPORTED
2 SETS : 12-12
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BICEPS
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1. CHIN UP
SHOULDER WIDTH GRIP
4 SETS : FAILURE
2. HIGH INCLINE DB COMMERFORD CURL
SUPINATED GRIP
4 SETS : 8-8-8-8
SUPERSET WITH
STANDING DB WAITER CURL
SLIGHTLY LEAN FWD + PALMS UP TO SINGLE DB
4 SETS : 8-8-8-8
3. UNILATERAL STANDING DB CROSS BODY CURL
SEMI PRONATED GRIP
4 SETS : 12-12-12-12
4. STANDING DB CURL
SUPINATED GRIP
1 SET : 8 + DROP 8 + DROP 8
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TRICEPS
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4 SETS : 12-12-12-12
2. DB CALIFORNIA PRESS
4 SETS : 8-8-8-8
SUPERSET WITH
TRICEP ROPE DRAG PRESSDOWN
PUSH ELBOWS BACK AS YOU PERFORM PRESSDOWNS
4 SETS : 8-8-8-8
3. WIDE REVERSE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
4. SEATED OVERHEAD DB TRI EXTENSION
1 SET : 8 + DROP 8 + DROP 8
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FOREARMS
FLEXORS/EXTENSORS
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1. DB RADIAL + ULNAR DEVIATION
1 SET : 12
2. DB SUPINATION + PRONATION
1 SET : 12
3.BB FOREARM FLEXION/CURL
BENCH SUPPORTED
2 SETS : 20-20
4. BB WRIST EXTENSION
BENCH SUPPORTED
2 SETS : 20-20
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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.