DAILY TRAINER | AUG 29 THRU SEPT 5
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
————————————————————
ACCESSORY WORK MENU
————————————————————
***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.
——————————————————–
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.
————————————–
HAMSTRINGS/QUADS
LIGHT GLUTES/ANTERIOR CALVES
————————————–
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
______________________________________
—————————–
ANTERIOR CALVES
—————————–
A1. UNILATERAL BANDED TIB RAISE
LIGHT BAND RESISTING ANKLE DORSIFLEXION
3 SETS : 25-25-25
SUPERSET WITH
A2. ANKLE EVERSION & AVERSION
3 SETS : 15-15-15
___________________________________________________________
ACTIVATION :
A. COSSACK SQUAT TO LONG LUNGE + QUAD STRETCH
B. HIP AIRPLANE
1. BODYWEIGHT LEG EXTENSION
HIP WIDTH KNEELING STANCE
4 SETS : FAILURE
SUPERSET WITH
MACHINE LYING LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : 10-10-10-10
2A. BULGARIAN UNILATERAL DB RDL
SINGLE DB SIDE LOADED
REAR FOOT ELEVATED IN BULGARIAN SPLIT POSITION
3 SETS : 12-10-8
2B. DB RDL
INSIDE HIP WIDTH STANCE
3 SETS : 6-6-6 + REST PAUSE 3 + REST PAUSE 3
(FIRST REST PAUSE 15 SECONDS/SECOND ONE 30 SECONDS)
3. REAR FOOT ELEVATED DB SPLIT SQUAT
LONG STRIDE AND FRONT RACK LOADED ON SHOULDERS
REAR FOOT ELEVATED 4-6 INCHES
4 SETS : 15-12-10-6 + DROP 15
4. BODYWEIGHT LEG CURL
LEGS TOGETHER AND ANCHORED IN SMITH MACHINE
LEGS IN OBTUSE ANGLE, GREATER THAN 90 DEGREES
SEE MY INSTAGRAM FEED FOR REFERENCE
3 SETS : FAILURE
5. SUMO STANCE LEG PRESS
FEET HIGH AND WIDE
4 SETS : 30-25-20-15
SUPERSET WITH
SEATED LEG EXTENSION
NARROW STANCE AND WIDENED EACH SET PROGRESSIVELY
4 SETS : 30-25-20-15
————————————-
SHOULDERS/BICEPS
LIGHT CHEST/NECK
————————————–
PREHAB/MOBILITY
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
______________________________________
ACTIVATION :
A. BANDED FACE PULL
B. BANDED 90/90 SHOULDER EXTERNAL ROTATION
C. BANDED RESISTED Y PRESS
1. LYING CABLE CROSSOVER REAR DELT PULLBACK
BACK SUPPORTED & EXTERNAL SHOULDER ROTATION
4 SETS : 15-15-15-15
SUPERSET WITH
SEATED DB LATERAL RAISE
4 SETS : 15-15-15-15
2A. STANDING UNILATERAL DB SHOULDER PRESS
3 SETS : 12-10-8
2B. STANDING SNATCH GRIP BB PIN PRESS
WIDE SNATCH GRIP
OFF THE PINS IN THE RACK SET AT BASE OF SKULL HEIGHT
3 SETS : 6-6-6 + REST PAUSE 3 + REST PAUSE 3
(FIRST REST PAUSE 15 SECONDS/SECOND ONE 30 SECONDS)
3. DB BENCH PRESS WITH ADDUCTION
NEUTRAL GRIP
4 SETS : 15-12-10-(6 + DROP 6)
*LAST SET DO BILATERALLY
4. CHEST SUPPORTED DB REAR DELT SWING RAISE
LOW INCLINE
4 SETS : 30-25-20-15
5. UNILATERAL SIDE LYING INCLINE DB LATERAL RAISE
SIDE LYING ON INCLINE BENCH @ 60 DEGREES
4 SETS : 15-15-15-15
6. CABLE PREACHER CURL
SHOULDER WIDTH GRIP
4 SETS : 15-12-10-6
7. INCLINE DB COMMERFORD CURL
SUPINATED GRIP & VERY WIDE POSITIONING
4 SETS : 15-12-10-6
8. STANDING UNILATERAL DB HAMMER CURL
3 SETS : 15-12-10
———————————————————–
NECK
————————————————————
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
——————————————————————————
ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
B. LOWER ABS OR AB CIRCUIT (SEE MENU ABOVE)
——————————–
RECOMMENDED :
ALPHA GLUTES/
ACCESSORY WORK DAY
——————————–
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!
————————————–
LATS/TRAPS/TRICEPS
POSTERIOR CALVES
————————————–
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
_____________________________________
POSTERIOR CALVES
—————————–
TOES ELEVATED + SLIGHTLY POINTED OUT
4 SETS : 15-12-10-10
2. STANDING BB CALF RAISE
TOES SLIGHTLY ELEVATED + POINTED IN
3 SETS : 15-12-10
______________________________________
ACTIVATION :
A. SCAPULAR ELEVATION
B. CHEST SUPPORTED Y RAISE
C. DB SHOULDER EXTERNAL ROTATION
1. UNILATERAL SEATED HIGH TO LOW CABLE ROW
D GRIP HANDLE
4 SETS : 15-12-10-6 + DROP 15
2. CHEST SUPPORTED T BAR ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 15-12-10-6 + DROP 15
3. CHIN GRIP LAT PULLDOWN
OUTSIDE SHOULDER WIDTH SEMI SUPINATED GRIP
4 SETS : 30-25-20-15
4. UNILATERAL CABLE STRAIGHT ARM LAT PULLDOWN
SINGLE ROPE ATTACHMENT
4 SETS : 15-12-10-6
5. SEATED BB SHRUG
TRY AND SLOUCH THORACIC SPINE INTO FLEXION
(ROUND FWD TO STRETCH TRAPS)
4 SETS : 10-10-10-10
6. BB CLOSE GRIP PIN PRESS
SET PINS SO ARM ANGLE IS 90 DEGREES ON THE PINS
4 SETS : 15-12-10-6
7. LYING DB SKULL CRUSHER
DB’S IN NEUTRAL POSITION
4 SETS : 15-12-10-6
8. UNILATERAL CABLE TRI PRESSDOWN
NO ATTACHMENTS ON CABLE
3 SETS : 15-12-10
—————————————————————————-
ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
—————————————
QUAD DOMINANT/HAMSTRINGS
LIGHT GLUTES
—————————————
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
_______________________________________________________
ACTIVATION :
A. FOAM ROLLER QUAD RELEASE & PSOAS RELEASE
B. SINGLE LEG SQUAT OFF LOW PLYO BOX
C. COSSACK SQUAT
1. WESTSIDE SUMO BOX/PIN SQUAT
12-16 INCH BOX & BACK SQUAT LOADED
1-2 WARM UP SETS
4 SETS : 6-6-6-6
*DO ONE SIDE FOR SIX THEN THE OTHER – DON’T ALTERNATE
*TRY AND KEEP THE TENSION ON THE WORKING LEG
2. DB CANNONBALL GOBLET SQUAT
HEELS ELEVATED & CLOSE V STANCE
4 SETS : 15-12-10-6 + REST PAUSE 3 + REST PAUSE 3
3. SPLIT STANCE LEG PRESS
CLOSE HIP WIDTH SPLIT POSITION ON PLATFORM
4 SETS : 8-8-8-8 ( BOTH SIDES WILL BE 16 REPS)
4. LEG EXTENSION/
STANDING BB GOOD MORNING
LEG EXTENSION : HIP WIDTH STANCE
4 SETS : 30-25-20-15
GM : FEET TOGETHER
4 SETS : 10-10-10-10
5. SISSY SQUAT
FEET TOGETHER
LOADING : BODYWEIGHT, HACK SQUAT ON TOES
4 SETS : 15-15-15-15 OR FAILURE
———————————–
CHEST/SHOULDERS
TRAPS/CALVES
———————————–
PRE-HAB/MOBILITY
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
______________________________________
—————————–
CALVES
—————————–
FRONT LEG TOES ELEVATED
SET DB ON LEG FOR LOADING
4 SETS : 15-12-10-6
1B. STANDING UNILATERAL SMITH MACHINE CALF RAISE
TOES ELEVATED
3 SETS : 15-12-10
DB HELD BETWEEN FEET
3 SETS : 25-25-25
___________________________________________________________
ACTIVATION :
A. DB OVERHEAD SHRUG
B. NEUTRAL GRIP DB PULLOVER
C. DB OVERHEAD FLY
1. SEATED CABLE FLY
HIGH TO LOW CABLE SETUP/NO ATTACHMENTS
4 SETS : 15-12-10-6 + DROP 15
2. CHEST FOCUSED DIPS
FEET REAR ELEVATED
1-2 WARM UP SETS (HIGH REPS)
4 SETS : 6-6-6-6 + REST PAUSE 3 + REST PAUSE 3
3. UNILATERAL LOW INCLINE DB PRESS
PRESS UP AND WITH ADDUCTION ( UP AND IN)
4 SETS : 15-12-10-6 + DROP 6
4. DB SQUEEZE PRESS
DB’S HELD TOGETHER IN NEUTRAL POSITION
4 SETS : 15-15-15-15
5. SEATED DB REAR DELT FLY
LEAN FWD IN SEATED POSITION
3 SETS : 15-15-15
*ON 20 REP SET USE THE SAME WEIGHT AS LAST 12 REP SET
WITH REST PAUSES UNTIL YOU HIT 20
SUPERSET WITH
SEATED DB LATERAL SWING RAISE
3 SETS : 30-25-20
6. INCLINE CHEST SUPPORTED DB SHRUG
4 SETS : 15-12-10-6
———————————————————————
ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
—————————————————
NECK/BICEPS/TRICEPS
LATS/FOREARMS/ABS
—————————————————-
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
______________________________________
———————————————————–
NECK
————————————————————
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
______________________________________________
1. BENT OVER DB ROW
NEUTRAL GRIP
1-2 WARM UP SETS (HIGH REPS)
4 SETS : 6-6-6-6 + REST PAUSE 3 + REST PAUSE 3
2. SNATCH GRIP LAT PULLDOWN BEHIND THE HEAD
4 SETS : 15-12-10-6 + DROP 15
3. BB BENT ARM PULLOVER
PRONATED GRIP
3 SETS : 10-10-10
4. SEATED CABLE TRI OVERHEAD EXTENSION
3 SETS : 15-12-10
SUPERSET WITH
HANDS TOGETHER EZ BAR PREACHER CURL
3 SETS : 15-12-10
5. UNILATERAL STANDING CABLE CURL
USE COMMORFORD METHOD WITH WIDE ARM POSITION
3 SETS : 15-12-10
6. CROSS BODY DB HAMMER CURL
DON’T ALTERNATE. STAY ON ONE SIDE
3 SETS : 15-12-10
SUPERSET WITH
TRICEP BENCH DIPS
PALMS FORWARD. USE A BARBELL IN THE RACK
TO GAIN THAT GRIP POSITION
3 SETS : 15-12-10
*ADD LOADING TO LAP IF NEEDED
————————————————————-
FOREARMS
FLEXORS/EXTENSORS
————————————————————-
1. DB RADIAL + ULNAR DEVIATION
1 SET : 12
2. DB SUPINATION + PRONATION
1 SET : 12
3. BENCH SUPPORTED DB FOREARM 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
_____________________________________
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.