DAILY TRAINER | JULY 18 THRU 25
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 :
NONE CURRENTLY. FOCUSING ON MOBILITY WORK AND RECOVERY.
– 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
3 SETS : 12-12-12
3. LYING PLATE NECK EXTENSION
CHEST SUPPORTED
3 SETS : 12-12-12
*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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GENERAL PROGRESSIVE OVERLOAD
HIGH FREQUENCY SPLIT WITH TOUCH UPS
HIGH REP PYRAMIDS
STRENGTH PYRAMIDS
REST PAUSE SETS
SUPERSETS
VERY HIGH REPS
STRAIGHT SETS
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HAMSTRING DOMINANT/QUADS
LIGHT GLUTES/ANTERIOR CALVES
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PREHAB/MOBILITY
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
3 SETS : 15-15-15 + REST PAUSE FAILURE
2. SEATED ANKLE EVERSION + ROTATION
DO EVERSIONS AND CIRCLES IN BOTH DIRECTIONS
3 SETS : 15-15-15
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ACTIVATION :
A. COSSACK SQUAT TO LONG LUNGE + QUAD STRETCH
B. HIP AIRPLANE
1. NORDIC LEG CURL
HIP WIDTH LEG SPACING & BAND DELOAD
4 SETS : FAILURE
2. BB SUMO DEADLIFT
WIDE SUMO STANCE
6 SETS : 10-8-6-4-2-2 + DROP 10
3. BANDED BACK EXTENSION
LEGS CLOSE TOGETHER + NEUTRAL SPINE
4 SETS : FAILURE
SUPERSET WITH
SEATED LEG EXTENSION
WIDE TO NARROWER STANCE ON EACH SET PROGRESSIVELY
4 SETS : 25-25-25-25
4. LEG PRESS
HIP WIDTH STANCE + FEET LOW ON PLATFORM
4 SETS : 20-15-12-10 + REST PAUSE 6
5. SWISS BALL/GLUTE HAM ROLLER LEG CURL
FEET TOGETHER
*TRY SINGLE LEGS IF YOU’RE FEELING GOOD
4 SETS : FAILURE
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SHOULDERS/LIGHT CHEST
LIGHT BACK/TRAPS
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PREHAB/MOBILITY
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
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ACTIVATION :
A. BANDED FACE PULL
B. BANDED 90/90 SHOULDER EXTERNAL ROTATION
C. BANDED RESISTED Y PRESS
1. LYING CABLE CROSSOVER REAR DELT PULLBACK
BACK SUPPORTED
4 SETS : 15-15-15-15
SUPERSET WITH
SUPINATED GRIP DB FRONT RAISE
4 SETS : 15-15-15-15
2. SEATED DB SHOULDER PRESS WITH ADDUCTION
PRESS UP AND TOGETHER
6 SETS : 10-8-6-6-4-4 + DROP 10
3. INCLINE CHEST SUPPORTED CABLE CROSSOVER LATERAL RAISE
USE HIGH INCLINE
4 SETS : 15-15-15-15 + REST PAUSE 6
SUPERSET WITH
DB FLOOR PRESS WITH ADDUCTION
NEUTRAL GRIP & PRESS UP AND TOGETHER
4 SETS : 8-8-8-8
4. SEATED DB LATERAL RAISE
PAUSES ON THE POSITIVE CONTRACTION & SLOW NEGATIVES
3 SETS : 10-10-10
3 SECOND NEGATIVE + EXPLOSIVE POSTIVE
+ 1 SECOND ISOMETRIC HOLD AT THE TOP
SUPERSET WITH
SEATED HIGH TO LOW CABLE REAR DELT FLY
3 SETS : 15-15-15
5. PULL UP
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 8-8-8-8
SUPERSET WITH
HIGH INCLINE CHEST SUPPORTED DB SHRUG
4 SETS : 15-15-15-15
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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 CHEST
LIGHT BICEPS/ABS
POSTERIOR CALVES
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PREHAB/MOBILITY
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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POSTERIOR CALVES
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4 SETS : 20-15-12-10
2. SQUATTED CALF RAISE
INSIDE HIP WIDTH STANCE & TOES SLIGHTLY ELEVATED
4 SETS : FAILURE ON BODYWEIGHT ONLY
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ACTIVATION :
A. SCAPULAR ELEVATION
B. CHEST SUPPORTED Y RAISE
C. DB SHOULDER EXTERNAL ROTATION
1. UNILATERAL LAT PULLDOWN
SEMI SUPINATED GRIP
4 SETS : 20-15-12-10
2. BENT OVER REVERSE GRIP BB ROW
SHOULDER WIDTH SUPINATED GRIP
4 SETS : 8-8-8-8 + DROP 8
3. RACK CHIN
OUTSIDE SHOULDER WIDTH GRIP & FEET ELEVATED
SUB : LAT PULLDOWN IF YOU CAN’T DO RACK CHINS
4 SETS : FAILURE
4. SEATED CABLE ROW
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 15-15-15-15 + REST PAUSE 6
5. CHEST FOCUSED DIPS
FEET REAR ELEVATED
3 SETS : FAILURE
6. STANDING DB COMMERFORD CURL
PIN SHOULDERS BACK & ARMS TO SIDES
4 SETS : 20-15-12-10
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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
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PRE-HAB/MOBILITY
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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ACTIVATION :
A. FOAM ROLLER QUAD RELEASE & PSOAS RELEASE
B. SINGLE LEG SQUAT OFF LOW PLYO BOX
C. COSSACK SQUAT
1. BODYWEIGHT LEG EXTENSION
HIP WIDTH STANCE & BAND DELOAD
4 SETS : FAILURE
2. DB BULGARIAN SPLIT SQUAT
6 SETS : 10-8-6-6-4-4 + DROP 10
3. LINEAR HACK SQUAT
HIP WIDTH STANCE
4 SETS : 20-15-12-10 + REST PAUSE 6
4. DB RDL
FEET TOGETHER
4 SETS : 20-15-12-10
5. VERTICAL LEG PRESS
INSIDE HIP WIDTH STANCE
4 SETS : 20-15-12-10
SUPERSET WITH
LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 15-15-15-15
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CHEST/LIGHT DELTS/LIGHT BACK
LIGHT TRICEPS/TRAPS
CALVES
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PRE-HAB/MOBILITY
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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CALVES
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HIP WIDTH STANCE
4 SETS : 20-15-12-10
SUPERSET LAST 3 SETS WITH
STANDING DONKEY CALF RAISE
TOES ELEVATED & FEET TOGETHER
3 SETS : FAILURE ON BODYWEIGHT
2. DB TIBIALIS RAISE
HEELS ELEVATED & DB HELD BETWEEN FEET
3 SETS : 25-25-25
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ACTIVATION :
A. DB OVERHEAD SHRUG
B. NEUTRAL GRIP DB PULLOVER
C. DB OVERHEAD FLY
1. UNILATERAL PEC DECK FLY
4 SETS : 15-15-15-15
2. BB COMPETITION BENCH PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
6 SETS : 10-8-6-6-4-4 + DROP 10
3. INCLINE NEUTRAL GRIP DB PRESS & ADDUCTION
PRESS UP AND TOGETHER
4 SETS : 8-8-8-8
4. CHEST SUPPORTED REVERSE GRIP ROW
SHOULDER WIDTH SEMI SUPINATED GRIP
4 SETS : 20-15-12-10
INCLINE CHEST SUPPORTED CABLE FLY
NO HANDLES/ATTACHMENTS
4 SETS : 20-15-12-10
5. DB CALIFORNIA PRESS
4 SETS : 8-8-8-8
SUPERSET WITH
SEATED SNATCH GRIP BB PRESS
SNATCH GRIP & BEHIND THE HEAD
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/ABS
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PRE-HAB/MOBILITY
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
3 SETS : 12-12
3. LYING PLATE NECK EXTENSION
CHEST SUPPORTED
3 SETS : 12-12
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BICEPS
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1. UNILATERAL DB PREACHER CURL
4 SETS : 8-8-8-8
SUPERSET WITH
STANDING DB HAMMER CURL
4 SETS : 8-8-8-8
2. STANDING DB WAITER CURL
4 SETS : 20-15-12-10 + REST PAUSE 6
3. BB DRAG CURL
SHOULDER WIDTH GRIP
4 SETS : 20-15-12-10
4. CHIN UP
INSIDE SHOULDER WIDTH GRIP
3 SETS : FAILURE
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TRICEPS
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LOWER DB’S TO SHOULDERS
4 SETS : 8-8-8-8
SUPERSET WITH
WIDE GRIP TRI CABLE PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
2. SEATED UNILATERAL OVERHEAD DB TRI EXTENSION
4 SETS : 20-15-12-10 + REST PAUSE 6
3. NEUTRAL GRIP TRICEP DIPS
4 SETS : FAILURE
4. DB CLOSE GRIP BENCH PRESS
NEUTRAL GRIP
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. BB FOREARM FLEXION/CURL
SUPINATED GRIP SHOULDER WIDTH
3 SETS : 15-15-15
4. DB WRIST EXTENSION
PRONATED GRIP
3 SETS : 15-15-15
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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.