DAILY TRAINER | AUG 15 THRU 22
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. LATERAL NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 20-20
2. LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 20-20-20
3. SEATED NECK EXTENSION
LAY FWD ONTO LEGS FROM SEATED POSITION
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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PROGRESSIVE OVERLOAD
CLUSTER SETS
DOUBLE DROPSETS
HYPERTROPHY PYRAMIDS
STRAIGHT SETS
HIGH REPS
SUPERSETS
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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 TIBIALIS RAISE
ANCHOR BAND SO THAT YOU HAVE TENSION ON THE DORSIFLEXION
3 SETS : 20-20-20
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. LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 12-12-12-(8-8 CLUSTER SET)
*PERFORM 8 REPS WITH A SHORT PAUSE AND 8 ADDITIONAL REPS
* FIRST 8 ARE A SLOWER TEMPO AND 2ND 8 ARE QUICKER
2. STANDING BB GOOD MORNING
SUMO STANCE
1-2 WARM UP SETS
4 SETS : 10-10-8-6 + DROP 6 + DROP 6
3. UNILATERAL DB RDL
LOAD DB IN OPPOSITE HAND AS LEAD LEG
4 SETS : 8-8-8-8
4. DB BULGARIAN SPLIT SQUAT
4 SETS : 10-10-8-6 + DROP 12
5. GLUTE HAM RAISE/ROLLER
FEET TOGETHER
4 SETS : FAILURE
SUPERSET WITH
SEATED LEG EXTENSION
START WIDE STANCE AND NARROW EACH SET
4 SETS : 20-20-20-20
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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 RAISES
A : LYING REAR DELT CABLE CROSSOVER PULLBACK
BACK SUPPORTED ON FLAT BENCH & HIGH PULLEY CABLE
3 SETS : 15-15-15
B : STANDING UNILATERAL CABLE LATERAL RAISE
SLIGHTLY LEANING FWD
3 SETS : 15-15-15
C : KNEELING EZ BAR REVERSE GRIP FRONT RAISE
JUST OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 15-15-15
2. SEATED NEUTRAL GRIP MACHINE SHOULDER PRESS
1-2 WARM UP SETS
4 SETS : 10-10-8-6 + DROP 6 + DROP 6
3. STANDING SNATCH GRIP BB PUSH PRESS
OFF THE BACK & SLOW ECCENTRICS
4 SETS : 8-8-8-8
4. CHEST SUPPORTED DB REAR DELT SWING
3 SETS : 30-25-20
SUPERSET WITH
SEATED THUMBS UP DB LATERAL DELT SWING
3 SETS : 30-25-20
5. HEAVY DB FARMERS WALK
3 SETS : FAILURE
SUPERSET WITH
HIGH INCLINE CHEST SUPPORTED DB SHRUG
3 SETS : 8-8-8
6. FEET REAR ELEVATED PUSH UPS
2 SETS : FAILURE
SUPERSET WITH
STRAIGHT ARM BB PULLOVER
2 SETS : 10-10
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NECK
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1. LATERAL NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 20-20
2. LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 20-20-20
3. SEATED NECK EXTENSION
LAY FWD ONTO LEGS FROM SEATED POSITION
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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INSIDE HIP WIDTH STANCE
4 SETS : 15-15-15-15
2. LEG PRESS CALF PRESS/RAISE
INSIDE HIP WIDTH STANCE
3 SETS : 30-25-20
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ACTIVATION :
A. SCAPULAR ELEVATION
B. CHEST SUPPORTED Y RAISE
C. DB SHOULDER EXTERNAL ROTATION
1. HIGH TO LOW SEATED CABLE ROW
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-(8-8 CLUSTER SET)
*PERFORM 8 REPS WITH A SHORT PAUSE AND 8 ADDITIONAL REPS
* FIRST 8 ARE A SLOWER TEMPO AND 2ND 8 ARE QUICKER
2. WIDE GRIP LAT PULLDOWN
VERY WIDE NEUTRAL GRIP
4 SETS : 12-12-12-(8-8 CLUSTER SET)
*PERFORM 8 REPS WITH A SHORT PAUSE AND 8 ADDITIONAL REPS
* FIRST 8 ARE A SLOWER TEMPO AND 2ND 8 ARE QUICKER
3. CHEST SUPPORTED DB SEAL ROW
NEUTRAL GRIP
4 SETS : 8-8-8-8
4. CLOSE D GRIP LAT PULLDOWN
CLOSE NEUTRAL GRIP
4 SETS : 12-12-12-(8-8 CLUSTER SET)
*PERFORM 8 REPS WITH A SHORT PAUSE AND 8 ADDITIONAL REPS
* FIRST 8 ARE A SLOWER TEMPO AND 2ND 8 ARE QUICKER
5. REVERSE PEC DECK FLY
3 SETS : 15-15-15
SUPERSET WITH
KNEELING STRAIGHT ARM LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 15-15-15
6. STANDING EZ BAR CURL
GRIP NARROWS EACH SET STARTING WIDE
4 SETS : 12-12-12-8
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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. FRONT FOOT ELEVATED DB SPLIT SQUAT
6 INCH-ISH ELEVATION & DRIVING KNEE OVER TOE
4 SETS : 12-12-12-(8-8 CLUSTER SET)
*PERFORM 8 REPS WITH A SHORT PAUSE AND 8 ADDITIONAL REPS
* FIRST 8 ARE A SLOWER TEMPO AND 2ND 8 ARE QUICKER
2. BB CANNONBALL STANCE SQUAT
HEELS ELEVATED & CLOSE V STANCE
4 SETS : 8-8-8-8
3. LINEAR/PENDULUM HACK SQUAT
ATHLETIC STANCE
4 SETS : 12-12-12-(8-8 CLUSTER SET)
*PERFORM 8 REPS WITH A SHORT PAUSE AND 8 ADDITIONAL REPS
* FIRST 8 ARE A SLOWER TEMPO AND 2ND 8 ARE QUICKER
4. NORDIC/INVERSE LEG CURL
HIP WIDTH STANCE
4 SETS : FAILURE
5. SISSY SQUAT
INSIDE HIP WIDTH STANCE
4 SETS : FAILURE
SUPERSET WITH
LYING LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : 20-20-20-20
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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 & HIP WIDTH STANCE
4 SETS : 15-15-15-15 SUPERSET LAST 3 SETS WITHSTANDING UNILATERAL CALF RAISE
TOES ELEVATED
3 SETS : FAILURE
HEELS ON ELEVATED SURFACE
3 SETS : FAILURE
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ACTIVATION :
A. DB OVERHEAD SHRUG
B. NEUTRAL GRIP DB PULLOVER
C. DB OVERHEAD FLY
1. UNILATERAL DB BENCH PRESS
4 SETS : 8-8-8-8
2. DB BRIDGED FLOOR PRESS
HIP THRUST POSITION & NEUTRAL GRIP ON DB’S
4 SETS : 12-12-12-(8-8 CLUSTER SET)
*PERFORM 8 REPS WITH A SHORT PAUSE AND 8 ADDITIONAL REPS
* FIRST 8 ARE A SLOWER TEMPO AND 2ND 8 ARE QUICKER
3. INCLINE CABLE FLY
4 SETS : 10-10-8-6 + DROP 6 + DROP 6
4. REAR FEET ELEVATED PUSH UP
4 SETS : FAILURE
5. HIGH TO LOW CABLE ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-12
SUPERSET WITH
DB BENT ARM LATERAL RAISE
4 SETS : 12-12-12-12
6. TRICEP DIPS WITH FEET ELEVATED
REVERSE GRIP (PALMS FACING FWD)
4 SETS : FAILURE
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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. LATERAL NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 20-20
2. LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 20-20-20
3. SEATED NECK EXTENSION
LAY FWD ONTO LEGS FROM SEATED POSITION
3 SETS : 20-20-20
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BICEPS
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1. UNILATERAL DB PREACHER CURL
4 SETS : 10-10-8-6 + DROP 6 + DROP 6
2. EZ BAR SPIDER CURL
SHOULDER WIDTH GRIP & CHEST SUPPORTED ON INCLINE
4 SETS : 12-12-12-(8-8 CLUSTER SET)
*PERFORM 8 REPS WITH A SHORT PAUSE AND 8 ADDITIONAL REPS
* FIRST 8 ARE A SLOWER TEMPO AND 2ND 8 ARE QUICKER
3. CROSS BODY CABLE HAMMER CURL
UNILATERAL WITH NO ATTACHMENT/HANDLE
4 SETS : 8-8-8-8
4. CHIN GRIP LAT PULLDOWN
INSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
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TRICEPS
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1. UNILATERAL TRI EXTENSION
NO HANDLE/ATTACHMENT & FACE AWAY FROM PULLEY
4 SETS : 10-10-8-6 + DROP 6 + DROP 6
2. SEATED CABLE TRI PRESSDOWN
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 8-8-8-8
3. CLOSE GRIP BB PARTIAL BENCH PRESS ( BOARD PRESS)
OFF THE PINS IN PARTIAL RANGE OF PRESS MOTION
4 SETS : 12-12-12-(8-8 CLUSTER SET)
*PERFORM 8 REPS WITH A SHORT PAUSE AND 8 ADDITIONAL REPS
* FIRST 8 ARE A SLOWER TEMPO AND 2ND 8 ARE QUICKER
4. REVERSE GRIP TRI PRESSDOWN
WIDE GRIP THAT NARROWS EACH SET TO
HANDS TOGETHER ON LAST SET
4 SETS : 12-12-12-12
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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 DB ROTATIONS
ROTATE WRIST SIDE TO SIDE FROM PRONATION TO SEMI SUPINATION
2 SETS : FAILURE
4. UNILATERAL DB FOREARM EXTENSION
BENCH SUPPORTED
3 SETS : 20-20-20
SUPERSET WITH
UNILATERAL DB FOREARM FLEXION
BENCH SUPPORTED
3 SETS : 20-20-20
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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.
Hi there! Where are the cardio/HIIT workouts?
SEARCH HIIT AND THERE SHOULD BE SOME IN THERE FOR IDEAS!