DAILY TRAINER | AUG 22 THRU 29
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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CURRENT SPLIT
UPDATED AUGUST 17, 2020
HAMSTRINGS/LIGHT QUADS/LIGHT GLUTES/ANTERIOR CALVES
SHOULDERS/BICEPS/LIGHT CHEST/NECK
ALPHA GLUTES
LATS/TRAPS/TRICEPS/POSTERIOR CALVES
QUADS/HAMSTRINGS/LIGHT GLUTES
CHEST/SHOULDERS/TRAPS/CALVES + ALPHA GLUTES
BICEPS/TRICEPS/LATS/FOREARMS/NECK/ABS
FREQUENTLY ASKED QUESTIONS :
EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION. ACCESSORY WORK IS ALSO LISTED ALONG WITH PREHAB/MOBILITY/ACTIVATIONS.
ALL STANCES AND CUES WILL BE LISTED BELOW EACH EXERCISE
REP RANGES AND INTENSITY VARIABLES WILL VARY AND WILL BE LISTED AND EXPLAINED
ALPHA GLUTES IS IT’S OWN MEMBERSHIP THAT CAN BE ADDED TO THE DAILY TRAINER OR DONE EXCLUSIVELY
IF YOU HAVE QUESTIONS, CLICK THE COMMENT BUBBLE
TRAINING/INTENSITY TECHNIQUE(S) OF THE WEEK
SPLIT CHANGE ( SEE ABOVE)
PROGRESSIVE OVERLOAD
POWER BODYBUILDING
HYPERTROPHY LADDERS
DROPSETS
SUPERSETS
DESCENDING POWER PYRAMIDS
VERY HIGH REPS
Myo-Reps are a specific rest-pause training technique that involves taking a working set to the point of failure to ensure maximum muscle fiber activation, and then maintaining this muscle fiber activation over a sustained period of time by utilizing short rest breaks and multiple short sets.
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HAMSTRINGS/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 UNILATERAL DB TIB RAISE
SEATED ON HIGH BENCH WITH LEGS HANGING &
HOLDING DB BETWEEN FEET
3 SETS : 25-25-25
SUPERSET WITH
A2. ANKLE EVERSION & AVERSION
3 SETS : 15-15-15
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ACTIVATION :
A. COSSACK SQUAT TO LONG LUNGE + QUAD STRETCH
B. HIP AIRPLANE
1. STRADDLE LIFT
SUMO STANCE
4 SETS : 12-12-12-20
*ON 20 REP SET USE THE SAME WEIGHT AS LAST 12 REP SET
WITH REST PAUSES UNTIL YOU HIT 20
2. BB ROMANIAN DEADLIFT
HIP WIDTH ATHLETIC STANCE
1-2 WARM UP SETS
4 SETS : 15-10-5-3 + DROP 10
3. NORDIC LEG CURL
HIP WIDTH STANCE
4 SETS : FAILURE
4. STANDING BB GOOD MORNING
FEET TOGETHER
4 SETS : 8-8-8-20
5. SEATED LEG CURL
FEET TOGETHER
4 SETS : 8-8-8-8+ REST PAUSE 4-6 + REST PAUSE 2-4
(MYO REPS @ 2 CYCLES. SEE ABOVE )
SUPERSET WITH
CANNONBALL STANCE LINEAR LEG PRESS
FEET CLOSE TOGETHER & VERY LOW ON PLATFORM
4 SETS : 50-40-30-20
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SHOULDERS/BICEPS
LIGHT CHEST/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. INCLINE CHEST SUPPORTED DB LATERAL RAISE
HIGH INCLINE SET AT 60 DEGREES ISH
4 SETS : 12-12-12-20
2. STANDING BB PIN PRESS
1-2 WARM UP SETS
JUST OUTSIDE SHOULDER WIDTH GRIP
OFF THE PINS IN THE RACK SET JUST BELOW CHIN HEIGHT
4 SETS : 15-10-5-3 + DROP 10
SUPERSET WITH
CHEST FOCUSED DIPS
4 SETS : 8-8-8-8 + REST PAUSE 4-6 + REST PAUSE 2-4
(MYO REPS @ 2 CYCLES. SEE ABOVE )
SUB : HIGH TO LOW CABLE PRESS/FLY IF YOU CAN’T CRANK OUT DIPS
3. SEATED SNATCH GRIP BB PRESS BEHIND THE HEAD
VERY WIDE GRIP & CONTROLLED ECCENTRIC FOCUS
4 SETS : 12-12-12-20
*ON 20 REP SET USE THE SAME WEIGHT AS LAST 12 REP SET
WITH REST PAUSES UNTIL YOU HIT 20
4. HIGH TO LOW REAR DELT CABLE FLY
NO ATTACHMENTS & PULLEY SET ABOVE YOU TO
CREATE DOWNWARD LINE OF FORCE
4 SETS : 12-12-12-20
*ON 20 REP SET USE THE SAME WEIGHT AS LAST 12 REP SET
WITH REST PAUSES UNTIL YOU HIT 20
5. UNILATERAL STANDING DB LATERAL RAISE
HANG ONTO A BENCH/SUPPORT WITH OTHER HAND
TO STABILIZE AND BRACE YOUR BODY
4 SETS : 12-12-12-20
*ON 20 REP SET USE THE SAME WEIGHT AS LAST 12 REP SET
WITH REST PAUSES UNTIL YOU HIT 20
6. STANDING EZ BAR CURL
SHOULDER WIDTH GRIP
4 SETS : 8-8-8-20
7. DB PREACHER CURL
SUPINATED GRIP
4 SETS : 8-8-8-20
8. CABLE HAMMER CURL
ROPE ATTACHMENT
3 SETS : 12-12-12
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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
HEAD HARNESS WORKS WELL FOR THIS ONE OR A WEIGHT
ON THE BACK OF YOUR HEAD
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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LATS/TRAPS/TRICEPS
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
4 SETS : 12-12-12-20
2. STANDING SMITH MACHINE CALF RAISE
INSIDE HIP WIDTH STANCE
3 SETS : 12-12-12-20
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ACTIVATION :
A. SCAPULAR ELEVATION
B. CHEST SUPPORTED Y RAISE
C. DB SHOULDER EXTERNAL ROTATION
1. PULL UP
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : FAILURE
2. BENT OVER EZ BAR ROW
SHOULDER WIDTH PRONATED GRIP
4 SETS : 8-8-8-8 + REST PAUSE 4-6 + REST PAUSE 2-4
(MYO REPS @ 2 CYCLES. SEE ABOVE )
3. BEHIND THE NECK LAT PULLDOWN
WIDE OVERHAND GRIP
4 SETS : 12-12-12-20
*ON 20 REP SET USE THE SAME WEIGHT AS LAST 12 REP SET
WITH REST PAUSES UNTIL YOU HIT 20
4. BB PULLOVER
OUTSIDE SHOULDER WIDTH GRIP
DONE BACK SUPPORTED ON FLAT BENCH
4 SETS : 8-8-8-20
5. HIGH INCLINE CHEST SUPPORTED DB SHRUG/
PLATE FRONT RAISE TO OVERHEAD
DONE AS SUPERSET
4 SETS : 12-12-12-12
6. DB NEUTRAL GRIP FLOOR PRESS
4 SETS : 8-8-8-20
7. VERY WIDE GRIP SEATED TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH OVERHAND GRIP
4 SETS : 8-8-8-20
8. UNILATERAL BENT OVER CABLE KICKBACK
NO ATTACHMENTS ON CABLE
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. BULGARIAN SPLIT SQUAT
SHORTER STRIDE LENGTH WITH RFE
LOADING : BB, DB. MULTI FLEX
4 SETS : 8-8-8-8 + REST PAUSE 4-6 + REST PAUSE 2-4
(MYO REPS @ 2 CYCLES. SEE ABOVE )
2. LINEAR/PENDULUM SISSY SQUAT
FEET TOGETHER & ON THE TOES
SUB : BODYWEIGHT SISSY SQUAT
4 SETS : 12-12-12-20
*ON 20 REP SET USE THE SAME WEIGHT AS LAST 12 REP SET
WITH REST PAUSES UNTIL YOU HIT 20
3. LINEAR/PENDULUM HACK SQUAT
ATHLETIC STANCE
4 SETS : 15-10-5-3 + DROP 10
4. BODYWEIGHT LEG EXTENSION/
GLUTE HAM ROLLER/RAISE
LEG EXTENSION : INSIDE HIP WIDTH STANCE
GHR : FEET TOGETHER
4 SETS : FAILURE ON BOTH
5. WESTSIDE SUMO STANCE BB BOX/PIN SQUAT
WIDE STANCE & TOES OUT
SHOOT FOR BELOW PARALLEL DEPTH
4 SETS : 8-8-8-8
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CHEST/SHOULDERS
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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FRONT LEG TOES ELEVATED
SET DB ON LEG FOR LOADING
4 SETS : 12-12-12-12 1B. STANDING UNILATERAL SMITH MACHINE CALF RAISE
TOES ELEVATED
3 SETS : 12-12-12
LIGHT BAND TENSION ON DORSIFLEXION
3 SETS : 25-25-25
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ACTIVATION :
A. DB OVERHEAD SHRUG
B. NEUTRAL GRIP DB PULLOVER
C. DB OVERHEAD FLY
1. HIGH INCLINE DB PRESS
45-60 DEGREE INCLINE & NEUTRAL DB POSITION
4 SETS : 8-8-8-20
2. LOW INCLINE BB PIN PRESS
FLAT BENCH WITH PINS SET 2-4 INCHES FROM CHEST HEIGHT
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + REST PAUSE 4-6 + REST PAUSE 2-4
(MYO REPS @ 2 CYCLES. SEE ABOVE )
3. CHEST FOCUSED DIPS
4 SETS : FAILURE
4. UNILATERAL PEC DECK FLY
4 SETS : 12-12-12-20 ( 20 REP SET DONE BILATERALLY)
5. REVERSE PEC DECK FLY
4 SETS : 12-12-12-20
*ON 20 REP SET USE THE SAME WEIGHT AS LAST 12 REP SET
WITH REST PAUSES UNTIL YOU HIT 20
SUPERSET LAST 3 SETS WITH
STANDING DB FRONT RAISE TO OVERHEAD POSITION
DB’S IN NEUTRAL POSITION & DON’T LOWER BELOW SHOULDER HEIGHT
3 SETS : 12-12-12
6. SEATED DB LATERAL SWING RAISE
REVERSE GRIP (PALMS FACING FWD)
4 SETS : 25-25-25-25
SUPERSET WITH
KNEELING DB SHRUG
4 SETS : 8-8-8-8
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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
LATS/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
LEAN FWD ONTO LEGS FROM SEATED POSITION
3 SETS : 20-20-20
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1. CHEST SUPPORTED MACHINE ROW
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-20
*ON 20 REP SET USE THE SAME WEIGHT AS LAST 12 REP SET
WITH REST PAUSES UNTIL YOU HIT 20
2. LAT PULLDOWN
START WIDE GRIP AND NARROWER GRIP EACH SET
4 SETS : 12-12-12-12
3. KNEELING CABLE ROPE PRESSDOWN
4 SETS : 8-8-8-20
SUPERSET WITH
INCLINE DB COMMERFORD CURL
SUPINATED GRIP AND OUT WIDE
4 SETS : 8-8-8-20
4. DB SKULL CRUSHER
4 SETS : 8-8-8-20
SUPERSET WITH
STANDING EZ BAR CURL
INSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-20
5. BENT OVER DB KICKBACK
3 SETS : 12-12-12
SUPERSET WITH
STANDING DB HAMMER CURL TO PRONATED NEGATIVE
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 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.