09
04
2020

DAILY TRAINER | SEPT 5 THRU SEPT 12

By Adam 2

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 – 

1. *SEARCH “HIIT” WORKOUTS (PERFORMANCE + FAT LOSS)
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 : 15-10

2. LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 20-15-10

3. LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 20-15-10

*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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Daily Trainer


 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 BUBBLES

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.

high-reps-low-load-myo-reps

 


 

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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 LEGS HANGING DB TIB RAISE
FROM HIGH BENCH AND DB HELD BETWEEN FEET
3 SETS : 25-20-15

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. NORDIC LEG CURL
4 SETS : FAILURE

2. HANGING BB SPLIT SQUAT
LONG STRIDE
4 SETS : 12-10-8-6 + REST PAUSE 3
*DON’T LEAVE SPLIT STANCE DURING REST PAUSE

3. SINGLE LEG BACK EXTENSION
4 SETS : 12-12-12-12 + DROP 8

4. ROMANIAN DEADLIFT
HIP WIDTH STANCE
LOADING : TRAP BAR, BB, DB
1-2 WARM UP SETS
4 SETS : 5-5-5-5 + REST PAUSE 3 + REST PAUSE 2 

5. UNILATERAL LYING LEG CURL/
SEATED UNILATERAL LEG EXTENSION
LEG CURL : LOADING ON MACHINE OR CABLE SETUP WITH STRAP/BAND
4 SETS : 20-20-20-20

LEG EXTENSION : WIDE STANCE THAT NARROWS EACH SET
4 SETS : 20-20-20-20

6. GLUTE HAM ROLLER/GLUTE HAM RAISE
3 SETS : FAILURE

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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
______________________________________

ACTIVATION : 

A. BANDED FACE PULL
B. BANDED 90/90 SHOULDER EXTERNAL ROTATION
C.  BANDED RESISTED Y PRESS

1. REVERSE PEC DECK FLY
PALMS DOWN HAND POSITION
4 SETS : 12-12-12-12

SUPERSET WITH

SEATED DB NEUTRAL GRIP SCOOP PRESS
START FROM TOP OF HAMMER CURL POSITION
AND PRESS UP FROM THERE
*YOU WANNA PULL SHOULDERS BACK IN THE BOTTOM TO GET
THE SHOULDER STRETCH IN EXTENSION OF SHOULDER
4 SETS : 12-12-12-12

2. STANDING BB RACK PIN PRESS 
SEATED ON FLOOR IN L POSITION + PINS SET AT CHIN HEIGHT
SHOULDER WIDTH GRIP
1-2 WARM UP SETS
4 SETS : 5-5-5-5 + REST PAUSE 3 + REST PAUSE 2 

3. SEATED BB SNATCH GRIP PRESS BEHIND THE HEAD
 4 SETS : 12-12-12-12

4. INCLINE CHEST SUPPORTED DB LATERAL RAISE
45-60 DEGREE INCLINE
4 SETS : 12-12-12-12 + DROP 12

5.  CHEST SUPPORTED DB PULLBACK + EXTERNAL ROTATION
LOW INCLINE BENCH + PULL BACK TO Y/90-90 POSITION
4 SETS : 12-12-12-12

6. STANDING CABLE CURL
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-6

7. STANDING EZ BAR CURL
INSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-6

8. SEATED UNILATERAL DB HAMMER CURL
W ZOTTMAN NEGATIVE

AT TOP OF CURL ROTATE TO PALMS DOWN REVERSE CURL NEGATIVE
3 SETS : 12-10-8

 

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NECK
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1. LATERAL NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 15-10

2. LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 20-15-10

3. LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 20-15-10

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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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1. SEATED UNILATERAL DB CALF RAISE
TOES ELEVATED + DB ON LEG FOR LOADING
4 SETS : 12-12-12-12

2. SPLIT STANCE STANDING BB CALF RAISE
HIP WIDTH STANCE
3 SETS : 12-10-8

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ACTIVATION :

A. SCAPULAR ELEVATION
B. CHEST SUPPORTED Y RAISE
C.  DB SHOULDER EXTERNAL ROTATION

1.  HIGH INCLINE CHEST SUPPORTED LAT PULLDOWN
SHOULDER WIDTH NEUTRAL GRIP
PLACE INCLINE BENCH HIGH SIDE TOWARDS LAT TOWER
4 SETS : 12-12-12-12 + REST PAUSE 6

2. LAT PULLDOWN
OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-10-8-6 + DROP 8

3. SUPINATED GRIP UNILATERAL BENT OVER DB ROW
OUTSIDE SHOULDER WIDTH SEMI SUPINATED GRIP
4 SETS : 12-10-8-6

SUPERSET WITH

ROPE FACE PULL/EXTERNAL ROTATION
4 SETS :  12-12-12-12

4. CHEST SUPPORTED MACHINE ROW
SINGLE ROPE ATTACHMENT
4 SETS : 12-12-12-12

5. CABLE OVERHEAD TRAP RAISE
USE ROPE ATTACHMENT AND START FROM PULLEY AT SHOULDER HEIGHT
RAISE ARMS UP AND BACK TO OVERHEAD POSITION WITH ARMS STRAIGHT
3 SETS : 12-12-12

SUPERSET WITH

KNEELING DB SHRUG
HUNCH THORACIC SPINE FWD INTO FLEXION
3 SETS : 8-8-8

6. BB PIN PRESS
ARMS TIGHT TO SIDES. STOPPING AT 90 DEGREES IN BOTTOM
4 SETS : 12-10-8-6 + REST PAUSE 3

7.  CABLE TRICEP DRAG PRESSDOWN
ROPE ATTACHMENT
ELBOWS BACK AND KEEP MOVEMENT CLOSE TO BODY
4 SETS : 12-10-8-6

8. HIGH PULLEY OVERHEAD CABLE TRICEP EXTENSION
USE ROPE ATTACHMENT
3 SETS : 12-10-8

 

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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
REAR FOOT ELEVATED
1-2 WARM UP SETS
4 SETS : 5-5-5-5 + REST PAUSE 3 + REST PAUSE 2

2. FRONT RACK DB SQUAT
HEELS ELEVATED & INSIDE HIP WIDTH V STANCE
4 SETS : 12-10-8-6 + DROP 8

3. PLATZ HACK SQUAT
FEET TOGETHER & LOW ON PLATFORM
SUB : FEET TOGETHER LEG PRESS
4 SETS : 12-12-12-12

4. UNILATERAL LEG EXTENSION
LEG EXT : LINE KNEE WITH HIP
4 SETS : 20-20-20-20

5.  LYING LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : 12-12-12-12

 

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 CHEST/SHOULDERS
TRAPS/CALVES

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PRE-HAB/MOBILITY

SHOULDER OPENERS
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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1A. BENT KNEE STANDING UNILATERAL CALF RAISE
TOES SLIGHTLY ELEVATED
4 SETS : 12-12-12-12

1B. LEG PRESS CALF RAISE
FEET TOGETHER WITH TOES SLIGHTLY POINTED INWARD
3 SETS : 20-20-20

2. SEATED DB TIB RAISE
DB HELD BETWEEN FEET
3 SETS : 20-20-20
___________________________________________________________

ACTIVATION : 

A. DB OVERHEAD SHRUG
B. NEUTRAL GRIP DB PULLOVER
C.  DB OVERHEAD FLY

1. LOW INCLINE DB BENCH PRESS
PRESS UP AND WITH ADDUCTION
1-2 WARM UP SETS
4 SETS : 5-5-5-5 + REST PAUSE 3 + REST PAUSE 2 

2. UNILATERAL DB NEUTRAL GRIP FLOOR PRESS
FROM FLOOR POSITION WITH ADDUCTION
1-2 WARM UP SETS (HIGH REPS)
4 SETS : 12-10-8-6 + DROP 8

3. PEC DECK FLY + SQUEEZE PRESS
4 SETS : 12-12-12-12
PERFORM 12 REPS OF FLYS THEN TAKE SQUEEZE PRESS TO 
FAILURE

4.  CHEST FOCUSED DIPS
4 SETS : 12-12-12-12

5. CHEST SUPPORTED DB REAR DELT FLY
HIGH FLAT BENCH POSITION
3 SETS : 12-12-12

SUPERSET  WITH

SEATED STRICT DB LATERAL RAISE + EXTERNAL ROTATION
PAUSED CONTRACTION & SLOW NEGATIVE
AFTER YOU FINISH LATERAL RAISES, GRAB VERY LIGHT DB’S
AND DO PULLBACK INTO EXTERNAL SHOULDER ROTATION
3 SETS : 12-12-12
*EXTERNAL ROTATION REPS ARE TO FAILURE

6. OVERHEAD BB REVERSE SHRUG
SHOULDER WIDTH GRIP
4 SETS : 12-10-8-6

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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 : 15-10

2. LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 20-15-10

3. LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 20-15-10

______________________________________________

1. CHEST SUPPORTED MACHINE ROW
 SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-10-8-6 + DROP 8

2. PULL UP
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : FAILURE

3. HIGH TO LOW  SEATED CABLE ROW
SHOULDER WIDTH NEUTRAL GRIP
CABLE SET IN HIGH POSITION ABOVE YOUR HEAD
3 SETS : 12-12-12

4. LYING DB SKULL CRUSHER
NEUTRAL POSITION
3 SETS : 12-10-8

SUPERSET WITH

STANDING EZ BAR CURL
SHOULDER WIDTH GRIP
3 SETS : 12-10-8

5. SEATED EZ BAR OVERHEAD TRI EXTENSION
INSIDE SHOULDER WIDTH GRIP
3 SETS : 12-10-8

SUPERSET WITH

INCLINE DB COMMORFORD CURL
SEATED ON HIGH INCLINE BENCH
3 SETS : 12-10-8

6. UNILATERAL CABLE KICKBACK
3 SETS : 12-12-12

SUPERSET WITH

DB CONCENTRATION CURL + ZOTTMAN NEGATIVE
SUPINATED POSITVE ROTATED 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. 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

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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.

Comment
2
Adam

If you cant do the single leg back extensions, just do them bilaterally. They are very hard. Don’t worry about that dropset either if you’re not loading the movement w any resistance.👊

Adam

Shoulder press in that day, can be done seated in L position or standing

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