DAILY TRAINER | SEPT 12 THRU 19
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 : 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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CURRENT 6 DAY 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
SPLIT CHANGE COMING SOON…
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
PROGRESSIVE OVERLOAD
GENERAL STRENGTH & HYPERTROPHY
DROPSETS
SUPERSETS
ASCENDING SETS
MYO REPS VIA REST PAUSE/DROP COMBOS
HIGH REPS
TEMPOS/PAUSES/ISO HOLDS
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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. BANDED DB TIB RAISE
FROM HIGH BENCH AND LIGHT BAND AROUND TOP OF FEET
3 SETS : 20-20-20
SUPERSET WITH
A2. ANKLE EVERSION & AVERSION
3 SETS : 10-10-10
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ACTIVATION :
A. COSSACK SQUAT TO LONG LUNGE + QUAD STRETCH
B. HIP AIRPLANE
1. SEATED LEG CURL
HIP WIDTH STANCE
4 SETS : 8-8-8-8
TEMPO : 3 SECOND NEGATIVES WITH SHORT ISO HOLD ON POSITIVES
SUPERSET WITH
SEATED LEG EXTENSION
4 SETS : 15-20-25-30
2. STRADDLE LIFT
SUMO STANCE
THINK SQUAT AND DEADLIFT CUES SIMULTANEOUSLY
4 SETS : 12-12-12-12 + REST PAUSE 6
3. BODYWEIGHT LEG CURL/HAM WRECKER
USE HIGH PLYO BOX AND SMITH MACHINE ANCHORING
SEE MY INSTAGRAM FOR VIDEO
4 SETS : FAILURE
4A. UNILATERAL DB RDL
LOAD DB IN OPPOSITE HAND AS LEAD LEG
2 SETS : 8-8
4B. SNATCH GRIP RACK PULL DEADLIFT
HIP WIDTH STANCE + SNATCH GRIP
3 SETS : 8-8-8 + DROP 8 + REST PAUSE 4
5. DB ASSISTED BULGARIAN SPLIT SQUAT
LOAD SINGLE DB IN OPPOSITE HAND AS LEAD LEG
GRAB SOMETHING WITH OTHER HAND FOR STABILITY
4 SETS : 12-12-12-12 + REST PAUSE 6
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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
1A. INCLINE CHEST SUPPORTED DB LATERAL BUTTERFLY RAISE
PALMS DOWN HAND POSITION
3 SETS : 15-15-15
1B. SEATED INCLINE DB LATERAL RAISE
PINKIES UP IN EXECUTION
3 SETS : 15-15-15
1C. DB OVERHEAD FLY/LATERALS
3 SETS : 15-15-15
2. SEATED MACHINE SHOULDER PRESS
SHOULDER WIDTH GRIP
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8 + REST PAUSE 4
*3 SECOND NEGATIVES
3. SEATED SMITH MACHINE PRESS BEHIND THE HEAD
OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 15-20-25
4. LYING CABLE CROSSOVER REAR DELT FLY
BACK SUPPORTED ON FLAT BENCH
4 SETS : 12-12-12-12
5. STANDING UNILATERAL DB LATERAL RAISE
4 SETS : 12-12-12-12
6. UNILATERAL DB PREACHER CURL
SUPINATED GRIP
4 SETS : 8-8-8-8
7. STANDING CABLE HAMMER CURL
SHOULDER WIDTH NEUTRAL GRIP
USE LIFTING STRAPS TO GAIN NEUTRAL GRIP POSITION
4 SETS : 12-12-12-12
8. SEATED INCLINE DB CURL
ELBOWS BACK + SUPINATED GRIP
3 SETS : 8-8-8
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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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TOES ELEVATED + DB ON LEG FOR LOADING
4 SETS : 12-12-12-12
2. STANDING UNILATERAL CALF RAISE
TOES ELEVATED
3 SETS : 12-12-12
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ACTIVATION :
A. CABLE REAR DELT PULLBACK
B. UNILATERAL STRAIGHT ARM CABLE PULLDOWN
1. WIDE GRIP CHIN UP
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : FAILURE
2. UNILATERAL BENCH SUPPORTED DB ROW
4 SETS : 8-8-8-8 + DROP 8 + REST PAUSE 4
3. LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
SUPERSET WITH
STANDING CABLE CROSSOVER REAR DELT PULLBACK
4 SETS : 12-12-12-12
4. CHEST SUPPORTED T BAR ROW
WIDE NEUTRAL GRIP
4 SETS : 12-12-12-12
5. INCLINE CHEST SUPPORTED DB SHRUG
45-60 DEGREE BENCH ANGLE
3 SETS : 12-12-12
6. STANDING CABLE ROPE OVERHEAD EXTENSION
4 SETS : 12-12-12-12
7. DB NEUTRAL GRIP FLOOR PRESS
4 SETS : 8-8-8-8
8. CABLE KICKBACK
USE ROPE ATTACHMENT
3 SETS : 12-12-12
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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. LYING LEG CURL
4 SETS : 8-8-8-8
*3 SECOND NEGATIVES
2. HACK SQUAT
JUST OUTSIDE HIP WIDTH STANCE
1-2 WARM UP SETS
PAUSED ISO HOLD AT 90 DEGREE ANGLE THEN DOWN AND UP
4 SETS : 8-8-8-8 + DROP 8 + REST PAUSE 4
*LAST SET ELIMINATE THE PAUSE MID REP
3. SISSY LEG PRESS
FEET TOGETHER & LOW ON PLATFORM
4 SETS : 15-20-25-30
4. BB SPLIT SQUAT
MEDIUM STRIDE LENGTH
4 SETS : 8-8-8-8
*BOTH SIDES ARE 8 REPS/16 TOTAL PER SET
5. STANDING BB GOOD MORNING
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
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
4 SETS : 12-12-12-12
1B. SINGLE LEG STANDING CALF RAISE
DB LOADING IF NEEDED
3 SETS : 12-12-12
DB HELD BETWEEN FEET FROM HIGH BENCH POSITION
3 SETS : 20-20-20
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ACTIVATION :
A. DB OVERHEAD SHRUG
B. NEUTRAL GRIP DB PULLOVER
C. DB OVERHEAD FLY
1. LYING CABLE CROSSOVER FLY
NO ATTACHMENTS AND CROSS CABLES OVER IN ALTERNATING FASHION
4 SETS : 12-12-12-12
2. LOW INCLINE BB PIN PRESS
SET PINS AT ABOUT CHIN HEIGHT + OUTSIDE SHOULDER WIDTH GRIP
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8 + REST PAUSE 4
3. SMITH MACHINE GUILLOTINE CHEST PRESS
BAR SET TO COME IN STEEP TOWARDS YOUR THROAT
ELBOWS OUT CUE AND DON’T GO TOO LOW IN THE BOTTOM
4 SETS : 15-20-25-30
4. HIGH TO LOW CABLE PRESS/FLY
IMAGINE DOING A CABLE DIP WITH DOWN AND IN FORCE
4 SETS : 12-12-12-12
5. SEATED HIGH TO LOW REAR DELT CABLE FLY
3 SETS : 15-20-25
SUPERSET WITH
HIGH INCLINE CHEST SUPPORTED DB LATERAL SWING RAISE
3 SETS : 15-20-25
6. STANDING CABLE CROSSOVER REAR DELT PULLBACK
PULL UP AND BACK TO Y POSITION
I USE HARBINGER WRIST CUFFS ON THESE
4 SETS : 12-12-12-12
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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
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1. LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
2. STANDING ONE ARM HIGH CABLE ROW
D GRIP HANDLE
4 SETS : 12-12-12-12
3. STRAIGHT ARM BB PULLOVER
JUST OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 8-8-8
*AFTER EACH SET OF STRAIGHT ARM, YOU’LL GO STRAIGHT TO
BENT ARM POSITION THAT FEELS LIKE
THE OLD SCHOOL PULLOVER MACHINES- TO FAILURE
4. STANDING CABLE TRICEP OVERHEAD PRESSDOWN
USE ROPE ATTACHMENT
3 SETS : 8-8-8
SUPERSET WITH
UNILATERAL DB PREACHER CURL
3 SETS : 8-8-8
5. CABLE CROSSOVER TRI PRESSDOWN
NO ATTACHMENTS
3 SETS : 15-20-15
SUPERSET WITH
BARBELL DRAG CURL
SHOULDER WIDTH GRIP
3 SETS : 15-20-25
*USE REST PAUSES IF NEEDED TO HIT REPS
6. TRICEP DIPS
3 SETS : FAILURE
SUPERSET WITH
INCLINE CHEST SUPPORTED DB HAMMER CURL
SPIDER STYLE CURL IN NEUTRAL GRIP POSITION
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. EZ BAR FOREARM EXTENSION
BENCH SUPPORTED
3 SETS : 20-20-20
SUPERSET WITH
BB 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.