DAILY TRAINER | SEPT 26 THRU OCT 3
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 AS I’M ON THE 90 DAYS TO ALPHA GRIND.
– 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 SEPTEMBER 21, 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
REST DAYS ARE RELATIVE TO EACH PERSON, IF YOU WOULD LIKE MORE PERSONAL
MANAGEMENT, I’D RECOMMEND YOU DID MANAGEMENT COACHING THAT HANDLES YOUR NUTRITION AND TRAINING VARIABLES AS THEY PERTAIN TO YOU
IF YOU HAVE QUESTIONS, CLICK THE COMMENT BUBBLES
TRAINING/INTENSITY TECHNIQUE(S) OF THE WEEK
PROGRESSIVE OVERLOAD
GENERAL STRENGTH & HYPERTROPHY
DROPSETS
SUPERSETS
HIGH REP PYRAMIDS
HIGH REPS
REST PAUSES
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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 DB HANGING TIB RAISE
HOLD DB BETWEEN FEET & SEATED ON HIGH BENCH
WITH LEGS DANGLING
4 SETS : 25-25-25-25
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. NORDIC LEG CURL
BAND DELOAD & INSIDE HIP WIDTH STANCE
4 SETS : FAILURE
2. SUMO STANCE SMITH MACHINE SQUAT
VERY WIDE STANCE WITH TOES WAY OUT
HIGH BAR LOADED
4 SETS : 10-10-10-10 + DROP 10
3. BB STIFF LEGGED DEADLIFT/RDL
HEELS TOUCHING WITH TOES SLIGHTLY OUT
(CANNONBALL STANCE)
1-2 WARM UP SETS
4 SETS : 8-8-8-15
4. DEFICIT HANGING BB SPLIT SQUAT
BOTH FRONT AND REAR LEGS ELEVATED 4 INCHES ISH
4 SETS : 6-6-6-6 + DROP 12
5. UNILATERAL SEATED LEG EXTENSION
3 SETS : 30-25-20
SUPERSET WITH
LYING LEG CURL
3 SETS : 10-10-10 + REST PAUSE 5
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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 BUTTERFLY RAISE
THINK SWIMMING BREAST STROKE
(THIS HAS BEEN REALLY HELPING SHOULDER MOBILITY/PAIN IN
ALL MY EXECUTION COACHING PRACTICE)
3 SETS : 15-15-15
1B. SEATED CABLE REAR DELT PULLBACK/EXTERNAL ROTATION
3 SETS : 15-15-15
1C. STANDING DB SCOOP PRESS
STARTS IN SHOULDER EXTENSION/HAMMER CURL TOP POSITION
3 SETS : 10-10-10
2. STANDING SNATCH GRIP BB PIN PRESS
BEHIND THE HEAD & OFF THE RACK
SET PINS AT BASE OF SKULL HEIGHT (OR WHAT YOUR MOBILITY ALLOWS)
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + DROP 12
3. BB FLOOR PRESS FROM GLUTE BRIDGE POSITION
THINK OF THIS AS A DECLINE BENCH BUT A LOT HARDER
JUST OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 10-10-10
4. REVERSE PEC DECK FLY
3 SETS : 15-15-15-15
SUPERSET WITH
HIGH INCLINE CHEST SUPPORTED DB LATERAL RAISE
3 SETS : 15-15-15-15
6. STANDING DB CURL
SUPINATED GRIP
4 SETS : 10-10-10-10
7. DB HAMMER SPIDER CURL
INCLINE CHEST SUPPORTED
4 SETS : 10-10-10-10
8. STANDING CABLE DRAG CURL
SHOULDER WIDTH GRIP
3 SETS : 10-10-10
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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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PUT A SLIGHT BEND IN KNEE
TOES ELEVATED
4 SETS : 10-10-10-10
2. UNILATERAL DONKEY CALF RAISE
FOCUSING ON LOADED STRETCH POSITION
ADD DB LOADING IF NEEDED
3 SETS : 15-15-15
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ACTIVATION :
A. CABLE REAR DELT PULLBACK
B. UNILATERAL STRAIGHT ARM CABLE PULLDOWN
1. SEATED CABLE ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 10-10-10-10 + DROP 10
2. PULL UP
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : FAILURE + REST PAUSE FAIL ON LAST SET
3. CHEST SUPPORTED BB ROW
OUTSIDE SHOULDER WIDTH OVERHAND GRIP
4 SETS : 15-15-15-15
SUPERSET WITH
STANDING CABLE STRAIGHT ARM PULLDOWN
USE ROPE ATTACHMENT
4 SETS : 10-10-10-10
4. STANDING CABLE Y RAISE PULLBACK
ARMS STRAIGHT PULLING BACK TO Y POSITION
4 SETS : 15-15-15-15
5. HIGH INCLINE CHEST SUPPORTED DB SHRUG
3 SETS : 10-10-10 + DROP 10
6. CLOSE GRIP BB BENCH PRESS
STOP AT 90 DEGREE JOINT ANGLE
4 SETS : 8-8-8-8
7. LYING DB SKULL CRUSHER
DB’S IN NEUTRAL POSITION
4 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. LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 15-15-15-15
2. SMITH MACHINE SUMO STANCE SQUAT
WIDE STANCE & TOES OUT
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8
3. HACK SQUAT
INSIDE HIP WIDTH STANCE & TOES OUT SLIGHTLY
4 SETS : 15-15-15-15 + REST PAUSE 8
4. FRONT RACK DB BULGARIAN SPLIT SQUAT
4 SETS : 6-6-6-6 + DROP 12
5. UNILATERAL GLUTE HAM ROLLER/RAISE
USE BILATERAL IF YOU CAN’T SINGLE LEG THEM
4 SETS : FAILURE (MATCH SIDES)
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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. LEG PRESS CALF RAISE
HIP WIDTH STANCE
3 SETS : 30-25-20
DB HELD BETWEEN FEET FROM HIGH BENCH POSITION
3 SETS : 30-25-20
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ACTIVATION :
A. DB OVERHEAD SHRUG
B. NEUTRAL GRIP DB PULLOVER
C. DB OVERHEAD FLY
1. LOW INCLINE CHEST SUPPORTED DB BUTTERFLY RAISE
THINK SWIMMING BREAST STROKE
4 SETS : 10-10-10-10
2. SEATED CABLE REAR DELT PULLBACK
SET CABLE HEIGHT JUST BELOW SHOULDER HEIGHT
4 SETS : 15-15-15-15
3. DB BENCH PRESS
PRESS UP AND IN WITH ADDUCTION
4 SETS : 8-8-8-8 + DROP 8
4. INCLINE CHEST SUPPORTED CABLE FLY/PRESS
HIGH TO LOW PULLEY SETUP
4 SETS : 10-10-10-10
5. VERY HIGH INCLINE BB BENCH PRESS
60 DEGREE BENCH ANGLE & OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 30-25-20
6. SMITH MACHINE HEX PRESS
USE D GRIP HANDLE
3 SETS : 15-15-15
SUPERSET WITH
PLATE RAISE TO OVERHEAD POSITION
DON’T LOWER BELOW SHOULDER HEIGHT
3 SETS : 10-10-10
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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. CHEST SUPPORTED MACHINE ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 8-8-8-8
2. WIDE CHIN GRIP LAT PULLDOWN
OUTSIDE SHOULDER WIDTH REVERSE GRIP
4 SETS : 10-10-10-10
3. SEATED UNILATERAL CABLE ROW
D GRIP NEUTRAL POSITION
3 SETS : 15-15-15
4. LYING DB SKULL CRUSHER
NEUTRAL POSITION & REALLY LET IT STRETCH YOUR
TRIS IN THE BOTTOM
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. KNEELING CABLE PRESSDOWN
ROPE ATTACHMENT
3 SETS : 10-10-10
SUPERSET WITH
INCLINE DB COMMORFORD CURL
BACK SUPPORTED
3 SETS : 10-10-10
6. DB NEUTRAL GRIP BENCH PRESS
3 SETS : 15-15-15
SUPERSET WITH
STANDING DB ALTERNATING STRIDER CURLS
SHOULDER AND BICEP INTEGRATION
3 SETS : 10-10-10 (20 TOTAL WITH 10 ON EACH SIDE)
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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 : 15-15-15
SUPERSET WITH
BB FOREARM FLEXION
BENCH SUPPORTED
3 SETS : 15-15-15
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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.