DAILY TRAINER | AUG 1 THRU 8
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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STRAIGHT SET PROGRESSIVE OVERLOAD
SUPERSETS
REST PAUSE
DROPSETS
EXTREMELY HIGH REPS & PYRAMIDS
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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. SEATED DB TIB RAISE
SEATED ON HIGH PLYO BOX OR BENCH & DB BETWEEN FEET
3 SETS : 15-15-15
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. GLUTE + HAM RAISE/ROLLER
HIP WIDTH LEG SPACING
3 SETS : FAILURE
2. LYING DB LEG CURL
3 SETS : 15-15-15 + DROP 8 + DROP 4
3. BANDED BB RDL
JUST INSIDE HIP WIDTH STANCE
ADD BAND TENSION TO THE BAR
1-2 WARM UP SETS
4 SETS : 8-8-8-8
4. 45 DEGREE LEG PRESS
MAKE SURE BACK REST IS MORE UPRIGHT POSITION AND NOT LAYING BACK IF POSSIBLE
FEET HIGH AND WIDE STANCE
3 SETS : 50-30-20
5. SEATED BB GOOD MORNING
4 SETS : 15-15-15-15
6. SEATED LEG EXTENSION
WIDE STANCE THAT NARROWS EACH SET TO FEET TOGETHER
3 SETS : 50-30-20
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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. SHOULDER RAISE MEDLEY
A : SEATED CABLE REAR DELT FLY
B : SEATED DB LATERAL RAISE
C : STANDING EZ BAR FRONT RAISE
DON’T SUPERSET/SHORT REST PERIODS
3 SETS (EACH EXERCISE) : 20-20-20
2. SEATED DB SHOULDER PRESS
PRESS UP AND TOGETHER (ADDUCTION)
1-2 WARM UP SETS
4 SETS : 8-8-8-8
3. SEATED SNATCH GRIP SMITH MACHINE PRESS
BEHIND THE HEAD
4 SETS : 15-15-15-15
4. CHEST SUPPORTED REAR DELT ROW
WIDE GRIP PULLING INTO REAR DELTS AND UPPER BACK
4 SETS : 15-15-15-15
5. UNILATERAL CABLE LATERAL RAISE
SLIGHTLY BENT FWD
3 SETS : 15-15-15 + DROPSET 15
6. BANDED NEUTRAL GRIP DB BENCH PRESS
WITH ADDUCTION + ADD LIGHT BAND UNDER BENCH
4 SETS : 8-8-8-8
SUPERSET WITH
LAT PULLDOWN
VERY WIDE GRIP
4 SETS : 15-15-15-15
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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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TOES ELEVATED & ATHLETIC STANCE
4 SETS : 15-15-15-15 + REST PAUSE FAILURE
2. STANDING BB CALF RAISE
TOES SLIGHLTY ELEVATED & FEET CLOSE TOGETHER
3 SETS : 15-15-15
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ACTIVATION :
A. SCAPULAR ELEVATION
B. CHEST SUPPORTED Y RAISE
C. DB SHOULDER EXTERNAL ROTATION
1. CHEST SUPPORTED MACHINE ROW
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
1-2 WARM UP SETS
4 SETS : 8-8-8-8
2. MED. D GRIP LAT PULLDOWN
SHOULDER WIDTH D GRIP (NEUTRAL GRIP)
4 SETS : 15-15-15-15 + DROP 15
3. BENT OVER LOW PULLEY CABLE ROW
INSIDE SHOULDER WIDTH GRIP
4 SETS : 15-15-15-15 + DROP 15
4. SNATCH GRIP RACK PULL
OFF THE PINS IN THE RACK
SET JUST ABOVE/BELOW KNEES DEPENDING ON ANATOMY/MOBILITY
4 SETS : 8-8-8-8
5. UNILATERAL MACHINE PREACHER CURL
4 SETS : 8-8-8-8
SUPERSET LAST 3 SETS WITH
LYING CABLE PULLOVER
JUST OUTSIDE SHOULDER WIDTH
FROM FLAT BENCH POSITION
3 SETS : 15-15-15
6. SEATED BB SHRUG
SHOULDER WIDTH GRIP
3 SETS : 15-15-15
SUPERSET WITH
STANDING PLATE FRONT RAISE TO OVERHEAD POSITION
SHOULDER HEIGHT TO OVERHEAD
3 SETS : 8-8-8
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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.BB BULGARIAN SPLIT SQUAT
CHOICE OF BB PLACEMENT : HIGH BAR/ZERCHER/FRONT RACK
1-2 WARM UP SETS
4 SETS : 8-8-8-8
2. CANNONBALL HACK SQUAT
CLOSE V STANCE AND FEET LOW ON PLATFORM
4 SETS : 15-15-15-15
3. LEG PRESS
FEET INSIDE HIP WIDTH + LOW ON PLATFORM
4 SETS : 50-40-30-20
4. SUMO STANCE STRADDLE LIFT
4 SETS : 15-15-15-15
5. BODYWEIGHT LEG EXTENSION
WIDE STANCE THAT NARROWS EACH SET TILL LEGS ARE TOGETHER
BAND DELOAD
3 SETS : FAILURE
6. SEATED LEG CURL
USE CABLE OR MACHINE SETUP
3 SETS : 50-30-20
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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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TOES ELEVATED & DB PLACED ON WORKING LEG
4 SETS : 15-15-15-15 SUPERSET LAST 3 SETS WITH STANDING BODYWEIGHT DONKEY CALF RAISE
3 SETS : FAILURE
BAND AROUND FOOT & ANKLE DORSIFLEXION
3 SETS : 15-15-15
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ACTIVATION :
A. DB OVERHEAD SHRUG
B. NEUTRAL GRIP DB PULLOVER
C. DB OVERHEAD FLY
1. INCLINE DB BENCH PRESS
30 DEGREE INCLINE BENCH
1-2 WARM UP SETS
4 SETS : 8-8-8-8
2. UNILATERAL PEC DECK FLY
3 SETS : 15-15-15
3. DECLINE NEUTRAL DB FLOOR PRESS
FROM GLUTE BRIDGE POSITION
4 SETS : 15-15-15-15
4. SEATED MACHINE SHOULDER PRESS
4 SETS : 15-15-15-15
5. LAT PULLDOWN
SHOULDER WIDTH GRIP
4 SETS : 15-15-15-15
SUPERSET WITH
6. DIPS
USE MACHINE OR DIP BARS
CHEST OVER THE MOVEMENT
3 SETS : FAILURE
7. SEATED CABLE REAR DELT PULLBACK
CABLE CROSSOVER
3 SETS : 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 : 12-12-12
3. LYING PLATE NECK EXTENSION
CHEST SUPPORTED
3 SETS : 12-12-12
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BICEPS
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1. WIDE GRIP CABLE CURL
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
2. HANDS TOGETHER EZ BAR CURL
HANDS TOUCHING
4 SETS : 15-15-15-15
3. CHIN UPS
JUST INSIDE SHOULDER WIDTH GRIP
3 SETS : FAILURE
IF ASSISTED : 8 REP RANGE
4. DB HAMMER CONCENTRATION CURL
4 SETS : 15-15-15-15
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TRICEPS
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1. UNILATERAL ROPE PRESSDOWN
CROSS BODY
4 SETS : 15-15-15-15
2. DB SKULL CRUSHER
FROM FLOOR POSITION + NEUTRAL GRIP POSITION
4 SETS : 8-8-8-8
3. FEET ELEVATED TRICEP DIPS
REVERSE GRIP (PALMS FACING YOU)
3 SETS : 20-20-20 OR FAILURE
4. WIDE REVERSE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-15-15-15
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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 : 20-20-20
4. CABLE FOREARM EXTENSION
PRONATED GRIP IN ELBOW FLEXION
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.