DAILY TRAINER | JULY 11 THRU 18
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 PLATE NECK FLEXION
2 SETS : 12-12
3. LYING PLATE 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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SPLIT CHANGE
STRAIGHT 8’S
HYPERTROPHY SETS
STRENGTH LADDERS
COMPOUND SUPERSETS
OPPOSING MUSCLE GROUP SUPERSETS
DROPSETS
REST PAUSE SETS
VERY HIGH REPS
CONCENTRIC ISOMETRICS
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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. SMITH MACHINE REVERSE CALF RAISE (DORSIFLEXION)
HIP WIDTH STANCE + HEELS ELEVATED
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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1. WARM UP : UNILATERAL DB RDL
2 SETS : 8-8
WARM UP : BODYWEIGHT LEG CURL
USE TALL PLYO BOX + SMITH MACHINE SETUP
2 SETS : FAILURE
BB RDL
OFF THE PINS AT MID SHIN HEIGHT
JUST INSIDE HIP WIDTH STANCE + TOES SLIGHLY POINTED OUT
5 SETS : 8-8-5-4-3 + REST PAUSE 2
2. BB HIP THRUST
LONG STRIDE FOR OBTUSE FLEXION
JUST OUTSIDE HIP WIDTH STANCE
4 SETS : 15-12-10-8
SUPERSET WITH
SEATED LEG EXTENSION
4 SETS : 12-12-12-12
3. SEATED BB GOOD MORNING
MEDIUM SUMO STANCE
4 SETS : 15-12-10-8 + DROP 8
4. BB HACK SQUAT
HIP WIDTH STANCE + HEELS ELEVATED
BB IS BEHIND YOUR BODY
4 SETS : 15-12-10-8 + DROP 8
. REVERSE DECLINE DB LYING LEG CURL
HOLD DB BETWEEN FEET
4 SETS : 15-12-10-8 + DROP 8
*START EACH SET WITH A CONCENTRIC ISOMETRIC OF 10 SECONDS
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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. KNEELING CABLE FACE PULL + PRESS
2 SETS : 8
SEATED UNILATERAL DB SHOULDER PRESS
5 SETS : 8-8-5-4-3 + REST PAUSE 2
2. STANDING SNATCH GRIP BB ECCENTRIC PUSH PRESS
WIDE GRIP
4 SETS : 12-12-12-8 + DROP 8
SUPERSET WITH
STANDING DB FRONT RAISE
DB’S IN NEUTRAL POSITION
4 SETS : 12-12-12-12
3. LYING CABLE CROSSOVER REAR DELT PULLBACK
BACK SUPPORTED ON FLAT BENCH
4 SETS : 15-12-10-8 + DROP 8
4. HIGH TO LOW SEATED CABLE ROW
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 15-12-10-8
5. SEATED DB SHRUG
NEUTRAL DB POSITIONING
4 SETS : 12-12-12-12
SUPERSET WITH
DB NEUTRAL GRIP PRESS + SQUEEZE PRESS
BACK SUPPORTED ON LOW INCLINE BENCH
1 PRESS REP FOLLOWED BY 1 SQUEEZE PRESS REP
4 SETS : 12-10-8-6
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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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RECOMMENDED :
ALPHA GLUTES/
ACCESSORY WORK DAY
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ALPHA GLUTES | NECK | CALVES | ABS | MOBILITY WORK | CONDITIONING
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. HANGING REVERSE SHRUG
JUST OUTSIDE SHOULDER WIDTH GRIP
1 SET : FAILURE
REVERSE PEC DECK FLY
1 SET : 20
2. CHEST SUPPORTED MACHINE ROW
SHOULDER WIDTH NEUTRAL GRIP
5 SETS : 15-12-10-8 -8 + DROP 8
3. LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 15-12-10-8
SUPERSET WITH
SNATCH GRIP LAT PULLDOWN
WIDE GRIP + PULLING BEHIND HEAD
4 SETS : 8-8-8-8
4. LYING BB PULLOVER
JUST OUTSIDE SHOULDER WIDTH
OFF THE PINS BASED ON YOUR MOBILITY
4 SETS : 8-8-8-8
SUPERSET WITH
STANDING + SLIGHTLY BENT FWD DB REAR DELT FLY
WITH EXTERNAL SHOULDER ROTATION
4 SETS : 15-12-10-8
5. UNILATERAL SEATED LOW PULLEY CABLE ROW
SINGLE D GRIP HANDLE
4 SETS : 15-12-10-8 + DROP 8
6. SEATED UNILATERAL DB CONCENTRATION CURL
USE LEG AS A PREACHER SUPPORT
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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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 UNILATERAL CABLE TIB RAISE
BAND/STRAP AROUND FOOT + DORSIFLEXION
3 SETS : 15-15-15
A2. SQUATTED CALF RAISE
TOES ELEVATED + ATHLETIC STANCE
CALF RAISE PERFORMED IN BOTTOM SQUAT POSITION
3 SETS : FAILURE
A3. HACK SQUAT CALF RAISE
FEET TOGETHER
3 SETS : 15-12-10-8 +DROP 8
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1. COSSACK SQUAT
SUMO STANCE + SQUATTING SIDE TO SIDE
1 SET : 10 EACH DIRECTION
SINGLE LEG SQUAT OFF BLOCK/BOX
1 -2 SETS : 8-8
DB FRONT RACK BULGARIAN SPLIT SQUAT
REAR FOOT ELEVATED + MEDIUM STRIDE LENGTH
5 SETS : 8-8-5-4-3 + DROPSET FAILURE ON BODYWEIGHT
2. LINEAR HACK SQUAT
INSIDE HIP WIDTH STANCE + TOES SLIGHTLY POINTED OUT
4 SETS : 15-12-10-8
SUPERSET WITH
LYING LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : 12-12-12-12
3. VERY SHORT STRIDE SPLIT SQUAT
BASICALLY A SPLIT POSITION SISSY SQUAT
4 SETS : FAILURE (MATCH EACH SIDE FOR REPS)
4. STANDING BB GOOD MORNING
FEET TOGETHER
4 SETS : 15-12-10-8
5. BODYWEIGHT LEG EXTENSION
INSIDE HIP WIDTH STANCE + BAND DELOAD
4 SETS : FAILURE
*START EACH SET WITH A CONCENTRIC ISOMETRIC OF 10 SECONDS
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POSTERIOR CALVES/CHEST
DELTS/LIGHT BACK
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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USE SMITH MACHINE WITH BAR RESTING ON QUAD + TOES ELEVATED
4 SETS : 15-12-10-8 + REST PAUSE FAILURE
2. STANDING SMITH MACHINE CALF RAISE
4 SETS : 15-12-10-8 + REST PAUSE FAILURE
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1 SET : 10-10WARM UP : BACK SUPPORTED DB INTERNAL ROTATION
2 SETS : 10-10DB BENCH PRESS
NEUTRAL GRIP + BRING DB’S UP TOGETHER LIKE A FLY
5 SETS : 8-8-5-4-3 + REST PAUSE 2
2. VERY HIGH INCLINE SMITH MACHINE BENCH PRESS
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8
SUPERSET WITH
SEATED DB LATERAL SWING RAISE
4 SETS : 15-15-15-15
3. CHEST FOCUSED DIPS
4 SETS : 15-12-10-8 + REST PAUSE FAILURE
4. CHEST SUPPORTED HIGH TO LOW CABLE FLY
4 SETS : 15-12-10-8 + DROP 8
5. LYING DB SKULL CRUSHER
4 SETS : 8-8-8-8
SUPERSET WITH
LAT PULLDOWN
OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 15-15-15-15
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ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
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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 DB NECK FLEXION
2 SETS : 12-12 (ON EACH SIDE)
2. LYING PLATE NECK FLEXION
2 SETS : 12-12
3. LYING PLATE NECK EXTENSION
CHEST SUPPORTED
2 SETS : 12-12
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BICEPS
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1. REVERSE GRIP CHEST SUPPORTED ROW
SUPINATED SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 +DROP 8
2. STANDING DB CURL
NEUTRAL TO SUPINATED GRIP
4 SETS : 8-8-8-8
SUPERSET WITH
SEATED DB HAMMER COMMORFORD CURL
DB’S IN NEUTRAL HAMMER POSITION
4 SETS : 8-8-8-8
3. REVERSE GRIP CABLE CURL
PRONATED GRIP JUST INSIDE SHOULDER WIDTH
4 SETS : 15-12-10-8 + DROP 8
4. UNILATERAL CABLE PREACHER CURL
3 SETS : 8-8-8
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TRICEPS
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4 SETS : 15-12-10-8
2. DB PJR PULLOVER
4 SETS : 8-8-8-8
SUPERSET WITH
TRICEP ROPE PRESSDOWN
4 SETS : 8-8-8-8
3. DB CALIFORNIA PRESS
SKULL CRUSHER NEGATIVE + CLOSE GRIP PRESS POSITIVE
4 SETS : 15-12-10-8
4. TRICEP DIPS
3 SETS : 8-8-8
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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. CABLE FOREARM FLEXION/CURL
SUPINATED GRIP SHOULDER WIDTH
2 SETS : 20-20
4. CABLE WRIST EXTENSION
PRONATED GRIP SHOULDER WIDTH
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.