DAILY TRAINER | SEPT 19 THRU 26
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. SIDE LYING 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
4 SETS : FAILURE
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. REVERSE DECLINE DB LYING LEG CURL
HOLD DB BETWEEN FEET
4 SETS : 10-10-10-10
SUPERSET WITH
SEATED LEG EXTENSION
HIP WIDTH STANCE
4 SETS : 50-40-30-20
2. DEFICIT DB SPLIT SQUAT
FRONT AND REAR SIDES ARE ELEVATED TO CREATE LARGER ROM
USE A MEDIUM STRIDE LENGTH AND DB LOADING AT YOUR SIDES
4 SETS : 8-8-8-8 + DROP 8
3. BB DEADLIFT
HIP WIDTH STANCE + HIP EXTENSION DOMINANT (RDL)
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + REST PAUSE 3
4. SINGLE LEG GLUTE HAM ROLLER/RAISE
BILATERALLY IF YOU CAN’T SINGLE THEM OUT
4 SETS : FAILURE
5. SMITH MACHINE SUMO SQUAT
WIDE STANCE & TOES OUT
LOOK TO GO AS DEEP AS YOUR MOBILITY ALLOWS
3 SETS : 20-20-20
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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
1A. INCLINE CHEST SUPPORTED DB REAR DELT SWING
PULL BACK AND NOT OUT TO THE SIDES
3 SETS : 20-20-20
1B. SEATED DB LATERAL DELT SWING
3 SETS : 20-20-20
1C. INCLINE CHEST SUPPORTED DB LATERAL BUTTERFLY RAISE
3 SETS : 12-12-12
2. SEATED DB NEUTRAL GRIP POSITION SHOULDER PRESS
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + DROP 6
3. CHEST FOCUSED DIPS
3 SETS : 8-8-8 + REST PAUSES TO TOTAL FAILURE
4. SEATED CABLE REAR DELT PULLBACK/EXTERNAL ROTATION
CABLE SET TO JUST BELOW SHOULDER HEIGHT
4 SETS : 15-15-15-15
5. UNILATERAL CABLE LATERAL RAISE
4 SETS : 15-15-15-15
6. STANDING BB CURL
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
7. HANDS TOGETHER EZ BAR CURL
4 SETS : 10-10-10-10 + REST PAUSE 5
8. UNILATERAL CROSS BODY CABLE REVERSE GRIP CURL
PRONATED GRIP
3 SETS : 10-10-10+ DROP 10
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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
4 SETS : 20-20-20-20 2. STANDING SMITH MACHINE CALF RAISE
TOES ELEVATED
3 SETS : 15-15-15
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ACTIVATION :
A. CABLE REAR DELT PULLBACK
B. UNILATERAL STRAIGHT ARM CABLE PULLDOWN
1. BENT OVER DB ROW
STAY IN TIGHT HIP EXTENSION
4 SETS : 8-8-8-8 + DROP 8
2. CHIN GRIP STERNUM LAT PULLDOWN
WIDE UNDERHAND GRIP
4 SETS : 10-10-10-10 + REST PAUSE 5
3. SEATED CABLE ROW
OUTSIDE SHOULDER WIDTH OVERHAND GRIP
PULL HANDS TOWARDS ARMPITS
4 SETS : 20-20-20-20
SUPERSET WITH
LYING DB PULLOVER
USE 2 DB’S & SEMI SUPINATED GRIP
4 SETS : 8-8-8-8
4. STANDING CABLE Y RAISE PULLBACK
ARMS STRAIGHT PULLING BACK TO Y POSITION
4 SETS : 15-15-15-15
5. SEATED DB TRAP ROW
THINK SHRUG + ROW MOVEMENT
3 SETS : 10-10-10 + DROP 10
6. BB CALIFORNIA PRESS
SKULL CRUSHER NEGATIVE + CLOSE GRIP PRESS POSITIVE
4 SETS : 10-10-10-10
7. WIDE GRIP EZ BAR SKULL CRUSHER
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
8. BENT OVER CABLE KICKBACK
USE 2 ROPE ATTACHMENTS FOR BILATERAL EXECUTION
3 SETS : 10-10-10-10
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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. GLUTE HAM RAISE/ROLLER
FEET TOGETHER
4 SETS : FAILURE
2. HIGH BAR BB PIN SQUAT
ATHLETIC STANCE
1-2 WARM UP SETS
SET PINS AT 90 DEGREE BOTTOM POSITION BASED ON YOUR ANATOMY/MOBILITY
4 SETS : 6-6-6-6 + REST PAUSE 3
3. UNILATERAL DB STEP UP
USE RACK FOR STABILITY
BOX HEIGHT JUST ABOVE YOUR KNEE HEIGHT
STAY ON ONE LEG FOR A FULL SET, THEN ALTERNATE SIDES
4 SETS : 10-10-10-10
4. CANNONBALL HACK SQUAT
CLOSE V STANCE & FEET LOW ON PLATFORM
4 SETS : 20-20-20-20
5. NORDIC LEG CURL
HIP WIDTH STANCE
4 SETS : FAILURE
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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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CALF RAISE FROM BOTTOM OF SQUAT POSITION
4 SETS : FAILURE
1B. STANDING DONKEY CALF RAISE
DB LOADING IF NEEDED
3 SETS : 10-10-10
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. STANDING CABLE HIGH TO LOW/PRESS FLY
IMAGINE DOING A CABLE DIP WITH DOWN AND IN FORCE
4 SETS : 10-10-10-10
2. 30 DEGREE INCLINE DB PRESS
NEUTRAL GRIP WITH SLIGHT ADDUCTION IN PRESS
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + DROP 6
3. BB FLOOR PRESS FROM GLUTE BRIDGE POSITION
LIKE A DECLINE BENCH PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + DROP 8
4. PEC DECK FLY
LEAN FWD IN UPPER TORSO POSITION
4 SETS : 15-15-15-15
5. INCLINE CHEST SUPPORTED CABLE CROSSOVER LATERAL RAISE
BENCH AT 45 DEGREE ANGLE
3 SETS : 10-10-10
6. REVERSE PEC DECK FLY
3 SETS : 20-20-20
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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. WIDE GRIP PULL UP
WAY OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
2. SEATED UNILATERAL CABLE ROW
D GRIP HANDLE
4 SETS : 15-15-15-15
3. LYING DB PULLOVER
NEUTRAL GRIP DB POSITION
3 SETS : 10-10-10
4. SEATED OVERHEAD DB TRI EXTENSION
3 SETS : 10-10-10
SUPERSET WITH
STANDING DB CURL
SUPINATED GRIP
ADD IN EXTERNAL SHOULDER ROTATION AT PEAK CONTRACTION
3 SETS : 10-10-10
5. UNILATERAL CABLE TRI PRESSDOWN
NO ATTACHMENTS
3 SETS : 10-10-10
SUPERSET WITH
INCLINE DB HAMMER CURL
BACK SUPPORTED
3 SETS : 10-10-10
6. REVERSE GRIP CABLE TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 10-10-10
SUPERSET WITH
STANDING DB ALTERNATING STRIDER CURLS
SHOULDER AND BICEP INTEGRATION
3 SETS : 10-10-10
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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.