07
24
2020

DAILY TRAINER | JULY 25 THRU AUG 1

By Adam 0

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 – 

1. *SEARCH “HIIT” WORKOUTS (PERFORMANCE + FAT LOSS)
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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Daily Trainer

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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
HIGH REP PYRAMIDS
POWER MATRIX W/ SUPERSETS
REST PAUSE SETS
SUPERSETS
VERY HIGH REPS
STRAIGHT SETS

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.

 


 

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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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CALVES
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A1. SEATED DB TIB RAISE
SEATED ON BOX OR BENCH & DB BETWEEN FEET
3 SETS : 30-25-20

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. BODYWEIGHT LEG CURL
INSIDE HIP WIDTH LEG SPACING
USE TALL PLYO BOX AND SMITH MACHINE
4 SETS : FAILURE

2. REAR FOOT ELEVATED DB RDL
BULGARIAN SPLIT STANCE IN SHORT STRIDE
4 SETS : 8-8-8-8 + DROP 8 (BILATERAL DB RDL)

3. SUMO DEADLIFT
6 SETS : 8-8-5-5-3-10

SUPERSET LAST 4 SETS WITH

SEATED LEG EXTENSION
4 SETS : 30-25-20-15

4. BB SPLIT SQUAT
LONG STRIDE
4 SETS : 8-8-8-8 + DROP 8
(DO BOTH SIDES @ 16 REPS TOTAL PER SET)

5. STANDING BB GOOD MORNING
FEET TOGETHER
4 SETS : 12-12-12-12 + DROP 12

SUPERSET WITH

DEFICIT SISSY SQUAT
FEET INSIDE HIP WIDTH
4 SETS : FAILURE + REST PAUSE FAILURE ON LAST SET

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SHOULDERS/LIGHT CHEST
LIGHT BACK/TRAPS/NECK

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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. HIGH TO LOW CABLE REAR DELT FLY
SEATED & CABLE SET ABOVE SHOULDER HEIGHT
4 SETS : 12-12-12-12

2. STANDING SNATCH GRIP BB PIN PRESS
BEHIND THE HEAD & OFF THE PINS
6 SETS : 8-8-5-5-3-10

SUPERSET LAST 4 SETS WITH

SEATED THUMBS UP DB LATERAL RAISE
4 SETS : 12-12-12-12

3.  SMITH MACHINE GUILLOTINE CHEST PRESS
BAR LINED UP RIGHT OVER THROAT & ELBOWS FLARED OUT
4 SETS : 12-12-12-12

SUPERSET WITH

INCLINE CHEST SUPPORTED DB REAR DELT SWING RAISE
4 SETS : 30-25-20-20

4. STANDING CABLE CROSSOVER LATERAL RAISE
3 SETS : 12-12-12

SUPERSET WITH

HIGH TO LOW SEATED CABLE ROW
SHOULDER WIDTH NEUTRAL GRIP
3 SETS : 12-12-12

5. STANDING PLATE RAISE TO OVERHEAD POSITION
NEVER LOWER PAST HEIGHT OF SHOULDERS
3 SETS : 12-12-12

SUPERSET WITH

SNATCH GRIP BB SHRUG
3 SETS : 12-12-12

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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 : 12-12-12

3. LYING PLATE NECK EXTENSION
CHEST SUPPORTED
3 SETS : 12-12-12

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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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1. SEATED CALF RAISE
TOES ELEVATED
4 SETS : 12-12-12-12 + DROP 12

2. STANDING UNILATERAL DB CALF RAISE
TOES ELEVATED
3 SETS : 12-12-12

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ACTIVATION :

A. SCAPULAR ELEVATION
B. CHEST SUPPORTED Y RAISE
C.  DB SHOULDER EXTERNAL ROTATION

1. BENT OVER DB ROW
NEUTRAL GRIP POSITION
4 SETS : 8-8-8-8 + DROP 8

2. LAT PULLDOWN
WIDE NEUTRAL GRIP
4 SETS : 30-24-20-15

3. WIDE GRIP SEATED CABLE ROW
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12 + DROP 12

4. CHIN UP
JUST OUTSIDE SHOULDER WIDTH REVERSE GRIP
4 SETS : FAILURE OR 8-8-8-8 + DROP 8

5. REVERSE PEC DECK FLY
NEUTRAL GRIP ( PALMS DOWN)
3 SETS : 30-25-20

SUPERSET WITH

STANDING STRAIGHT ARM LAT PULLDOWN
USE ROPE ATTACHMENT
3 SETS : 12-12-12

6. UNILATERAL DB PREACHER CURL
4 SETS : 8-8-8-8 + DROP 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

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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. HANGING BB SPLIT SQUAT
MEDIUM STRIDE LENGTH & BB SUSPENDED UNDER YOUR HIPS
4 SETS : 8-8-8-8

2. LINEAR/PENDULUM HACK SQUAT
BAND DELOAD & ATHLETIC STANCE
6 SETS : 8-8-8-8-8-8

3. UNILATERAL SEATED LEG EXTENSION
4 SETS : 12-12-12-12

SUPERSET WITH

DB GOBLET SQUAT
HIP WIDTH STANCE & HEELS ELEVATED
4 SETS : 8-8-8-8

4. SEATED BB GOOD MORNING
WIDE STANCE & TOES OUT
4 SETS : 12-12-12-12

5. BULGARIAN SPLIT SQUAT
SHORT STRIDE & SIDE HELD DB’S IF LOADABLE
4 SETS : 12-12-12-12

SUPERSET WITH

LYING DB LEG CURL
FROM FLOOR POSITION
4 SETS : 12-12-12-12

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 CHEST/LIGHT DELTS/LIGHT BACK
LIGHT TRICEPS/
TRAPS
CALVES

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PRE-HAB/MOBILITY

SHOULDER OPENERS
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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1. SEATED UNILATERAL CALF RAISE
TOES ELEVATED
4 SETS : 12-12-12-12SUPERSET  LAST 3 SETS WITH

DB FARMERS WALK ON TOES
3 SETS : FAILURE

2. BANDED TIBIALIS RAISE
BAND AROUND FOOT & ANKLE DORSIFLEXION
3 SETS : 12-12-12
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ACTIVATION : 

A. DB OVERHEAD SHRUG
B. NEUTRAL GRIP DB PULLOVER
C.  DB OVERHEAD FLY

1. LOW INCLINE SMITH MACHINE GUILLOTINE PRESS
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12 + DROP 12

2. BB DECLINE FLOOR PRESS
GAIN DECLINE POSITION VIA GLUTE BRIDGE
BEST IF DONE OFF THE RACK PINS
6 SETS : 8-8-5-5-3-10

SUPERSET LAST 4 SETS WITH

PULL UP
JUST OUTSIDE SHOULDER WIDTH NEUTRAL
SUB : LAT PULLDOWN IF YOU CAN’T DO PULL UPS
4 SETS : FAILURE (12-12-12-12)

3. LOW INCLINE CABLE FLY
BACK SUPPORTED
4 SETS : 12-12-12-12 + DROP 12

4. UNILATERAL DB BENCH PRESS
4 SETS : 8-8-8-8 + DROP 8 ON BILATERAL PRESS

5. UNILATERAL CABLE TRI PRESSDOWN
NO HANDLES/ATTACHMENTS
4 SETS : 12-12-12-12

SUPERSET WITH

DB OVERHEAD REVERSE SHRUG TO STANDING DB SHRUG
SNATCH GRIP & BEHIND THE HEAD
4 SETS : 8/8-8/8-8/8-8/8
* 8 REPS OVERHEAD FOLLOWED BY 8 REPS STANDING SNATCH POSITION

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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 : 12-12-12

3. LYING PLATE NECK EXTENSION
CHEST SUPPORTED
3 SETS : 12-12-12

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BICEPS
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1. SEATED CABLE CURL
SHOULDER WIDTH GRIP & ELBOWS FORWARD
4 SETS : 12-12-12-12

2. SEATED DB COMMERFORD CURL
4 SETS : 8-8-8-8 + DROP 8

3. UNILATERAL CABLE HAMMER CURL
4 SETS : 12-12-12-12

4. CHIN UP
INSIDE SHOULDER WIDTH GRIP
3 SETS : FAILURE

SUPERSET WITH

STANDING DB ZOTTMAN CURL
3 SETS : 8-8-8

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TRICEPS
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 1. SEATED UNILATERAL DB OVERHEAD TRI EXTENSION
4 SETS : 8-8-8-8

2. DB SKULL CRUSHER
NEUTRAL TO PRONATED ROTATION
4 SETS : 12-12-12-12

3. UNILATERAL DB KICKBACK
4 SETS : 12-12-12-12

4. TRICEP FOCUSED BENCH DIPS
PALMS FACING FORWARD
3 SETS : FAILURE

SUPERSET WITH

KNEELING WIDE GRIP CABLE PRESSDOWN
3 SETS : 12-12-12

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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. STANDING CABLE FOREARM FLEXION
SUPINATED GRIP SHOULDER WIDTH
3 SETS : 30-25-20

4. CABLE FOREARM EXTENSION
PRONATED GRIP IN ELBOW FLEXION
3 SETS : 30-25-20

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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.

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