DAILY TRAINER | AUG 8 THRU 15
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 PLATE NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 20-20
2. LYING PLATE NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 20-20-20
3. LYING PLATE NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 20-20-20
*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
HIGH REP PYRAMIDS
HYPERTROPHY 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 BANDED UNILATERAL TIB RAISE
SEATED ON HIGH PLYO BOX OR BENCH & BAND AROUND FOOT
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. UNILATERAL LYING CABLE LEG CURL
DONE FROM BENCH POSITION AND LOW PULLEY CABLE
4 SETS : 20-15-12-10
2. UNILATERAL DB RDL
HOLD DB IN OPPOSING HAND AS LEAD LEG
1-2 WARM UP SETS
4 SETS : 12-10-8-6 + REST PAUSE 4
*REST PAUSE IS HELD IN THE TOP POSITION
3. STANDING BB GOOD MORNING
FEET TOGETHER
4 SETS : 8-8-8-8 + DROP 8
4. SUMO STANCE STRADDLE LIFT
WIDE STANCE & TOES POINTED OUT
4 SETS : 12-10-8-6 + REST PAUSE 4
*REST PAUSE IS HELD IN THE TOP POSITION
5. GLUTE HAM RAISE/ROLLER
WIDE TO NARROW/STANCE NARROWS EACH SET
4 SETS : FAILURE
6. BB HACK SQUAT
INSIDE HIP WIDTH STANCE
BARBELL IS HELD BEHIND YOU
4 SETS : 12-10-8-6 + REST PAUSE 4
*REST PAUSE IS HELD IN THE TOP POSITION
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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 MEDLEY
A : DB REAR DELT SWING
CHEST SUPPORTED ON INCLINE
3 SETS : 30-30-30
B : SEATED DB LATERAL DELT SWING RAISE
3 SETS : 30-30-30
C : REVERSE GRIP BB SEATED SHOULDER PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 30-30-30
2. SEATED BB SHOULDER PRESS BEHIND THE HEAD
1-2 WARM UP SETS
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 20-15-12-10
3. VERY HIGH INCLINE DB BENCH PRESS
60-70 DEGREE INCLINE & ADDUCTION PRESS UP AND TOGETHER
4 SETS : 12-10-8-6 + DROP 6
4. UNILATERAL REVERSE PEC DECK FLY
4 SETS : 20-15-12-10
5. UNILATERAL STANDING DB LATERAL RAISE
SLIGHTLY BENT FWD
3 SETS : 20-15-12 + DROP 10
6. SEATED BB SHRUG
SHOULDER WIDTH GRIP
4 SETS : 20-15-12-10
SUPERSET WITH
HIGH TO LOW SEATED CABLE ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 20-15-12-10
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NECK
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1. SIDE LYING PLATE NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 20-20
2. LYING PLATE NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 20-20-20
3. LYING PLATE NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 20-20-20
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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 & AND CALF RAISE FROM LUNGE POSITION
CAN LOAD DB’S OR USE SMITH MACHINE
4 SETS : 20-15-12-10
2. STANDING SMITH MACHINE CALF RAISE
TOES ELEVATED AND ATHLETIC STANCE
3 SETS : 8-8-8 + DROP 8
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ACTIVATION :
A. SCAPULAR ELEVATION
B. CHEST SUPPORTED Y RAISE
C. DB SHOULDER EXTERNAL ROTATION
1. LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 20-15-12-10 + DROP 10
2. BENT OVER DB ROW
NEUTRAL GRIP
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8
3. REVERSE GRIP SEATED CABLE ROW
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 20-15-12-10
4. SNATCH GRIP LAT PULLDOWN BEHIND THE HEAD
WIDE GRIP
4 SETS : 12-10-8-6 + REST PAUSE 4
*REST PAUSE IS HELD IN THE TOP POSITION
5. CHEST SUPPORTED DB REVERSE FLY
3 SETS : 15-12-10
SUPERSET WITH
STRAIGHT ARM LYING DB PULLOVER
DB’S IN NEUTRAL GRIP POSITION
FROM FLOOR POSITION
3 SETS : 15-12-10
6. SEATED PLATE RAISE TO OVERHEAD POSITION
4 SETS : 20-15-12-10
SUPERSET WITH
STANDING DB CURL
SUPINATED GRIP
4 SETS : 12-10-8-6
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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
BAND DELOAD & HIP WIDTH STANCE
4 SETS : FAILURE
2. BB FRONT SQUAT
ATHLETIC STANCE & TOES POINTED OUT
HEELS ELEVATED
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8
3. LINEAR HACK SQUAT
FEET INSIDE HIP WIDTH + LOW ON PLATFORM
4 SETS : 20-15-12-10 + REST PAUSE 6
*REST PAUSE IS HELD IN THE TOP POSITION
4. UNILATERAL SEATED LEG EXTENSION
4 SETS : 20-15-12-10 + REST PAUSE 6
5. BODYWEIGHT LEG CURL
USE SMITH MACHINE AND TALL PLYO BOX
START WIDE AND WORK IN TO A LEGS TOGETHER STANCE ON LAST SET
4 SETS : FAILURE
6. LONG STRIDE BB SPLIT SQUAT
HIGH BAR LOADING POSITION
3 SETS : 15-12-10
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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 & HIP WIDTH STANCE
4 SETS : 20-15-12-10SUPERSET LAST 3 SETS WITH
STANDING BODYWEIGHT DONKEY CALF RAISE
TOES ELEVATED
3 SETS : FAILURE
SEATED ON HIGH BENCH/PLYO BOX
3 SETS : 20-15-12
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ACTIVATION :
A. DB OVERHEAD SHRUG
B. NEUTRAL GRIP DB PULLOVER
C. DB OVERHEAD FLY
1. PEC DECK FLY & SQUEEZE PRESS
1 FLY & 1 SQUEEZE PRESS ALTERNATING = 1 REP
4 SETS : 12-10-8-6
2. LOW INCLINE SMITH MACHINE BENCH PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 20-15-12-10
3. CHEST FOCUSED DIPS
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8
4. HIGH INCLINE DB NEUTRAL GRIP PRESS
4 SETS : 12-10-8-6 + REST PAUSE 4
*REST PAUSE IS HELD IN THE TOP POSITION
5. LAT PULLDOWN
SNATCH GRIP
4 SETS : 20-15-12-10
6. NEUTRAL GRIP CABLE TRI PRESSDOWN
SHOULDER WIDTH GRIP
4 SETS : 20-15-12-10
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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 PLATE NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 20-20
2. LYING PLATE NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 20-20-20
3. LYING PLATE NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 20-20-20
BICEPS
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1. SEATED INCLINE DB CURL
SUPINATED GRIP
4 SETS : 8-8-8-8 + DROP 8
2. VERY WIDE GRIP STANDING BB CURL
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-6 + REST PAUSE 4
3. STANDING DB ZOTTMAN CURL
4 SETS : 12-10-8-6 + REST PAUSE 4
4. REVERSE GRIP CHEST SUPPORTED MACHINE ROW
4 SETS : 20-15-12-10
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TRICEPS
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1. SEATED CABLE OVERHEAD TRI EXTENSION
4 SETS : 12-10-8-6 + REST PAUSE 4
2. UNILATERAL DB SKULL CRUSHER
4 SETS : 8-8-8-8 + DROP 8
3. CABLE CROSS BODY TRI EXTENSION
NEUTRAL OR REVERSE GRIP
4 SETS : 12-10-8-6 + REST PAUSE 4
4. REAR FOOT ELEVATED PUSH UP
SHOULDER WIDTH GRIP
4 SETS : FAILURE
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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 DB ROTATIONS
ROTATE WRIST SIDE TO SIDE FROM PRONATION TO SEMI SUPINATION
2 SETS : FAILURE
4. DB FOREARM EXTENSION
BENCH SUPPORTED
3 SETS : 20-15-12
SUPERSET WITH
DB FOREARM FLEXION
3 SETS : 20-15-12
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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.