DAILY TRAINER | OCT 3 THRU 10
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 BAND TIB RAISE
LIGHT BAND AROUND FEET RESISTSING DORSIFLEXION
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. BODYWEIGHT LEG CURL/PC WRECKER
SEE MY IG – OBTUSE LEG ANGLE
VARY LEG SPACING/EXPERIMENT
4 SETS : FAILURE
2. REVERSE DECLINE DB LYING LEG CURL
HOLD DB BETWEEN FEET
4 SETS : 8-8-8-8 + DROP 8
*HAVE TO RELOAD DB
3. SMITH MACHINE SUMO STANCE SQUAT
VERY WIDE SUMO STANCE WITH TOES WAY OUT
HIGH BAR LOADED & VERTICAL SPINAL POSITION
4 SETS : 20-15-10-5 + DROP 10
4A. UNILATERAL DB RDL
DB SIDE LOADING IN OPPOSITE HAND AS LEAD LEG
3 SETS : 12-10-8
4B. BB RDL
3 SETS : 6-4-2
5. SISSY LEG PRESS
FEET TOGETHER AND VERY LOW ON PLATFORM
3 SETS : 25-20-15
SUPERSET WITH
DB WALKING LUNGE
LONG STRIDES
3 SETS : 12-8-6
*WITH BOTH LEGS REPS ARE 24-16-12 IN TOTAL
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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
NOTE : IM KEEPING THE BUTTERFLY RAISES IN DUE TO HOW MUCH
IMPROVENT IM SEEING IN MY PRACTICE WITH EXECUTION COACHING.
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ACTIVATION :
A. BANDED FACE PULL
B. BANDED 90/90 SHOULDER EXTERNAL ROTATION
C. BANDED RESISTED Y PRESS
1A. LOW INCLINE CHEST SUPPORTED DB BUTTERLY RAISE
THINK SWIMMING BREAST STROKE
3 SETS : 12-12-12
1B. INCLINE DB FRONT RAISE
BACK SUPPORTED ON INLCINE BENCH
SEMI PRONATED GRIP
3 SETS : 12-12-12
1C. STANDING CABLE REAR DELT PULLBACK
3 SETS : 12-12-12
2. SEATED MACHINE SHOULDER PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8
3. LOW INCLINE BB BENCH PRESS
MEDIUM WIDTH GRIP
3 SETS : 20-15-10 + DROP 10
4. SIDE LYING DB OVER AND BACK LATERAL RAISE
DB RAISES IN FRONT AND BEHIND YOUR BODY IN
SIDE LYING POSITION. OVER AND BACK IS ONE REP.
3 SETS : 8-8-8
SUPERSET WITH
CHEST SUPPORTED DB REAR DELT SWING RAISE
3 SETS : 15-15-15
6. STANDING DB STRIDER CURL
MUSCLE MAPPING FOR SHOULDERS AND BICEPS
YOU ALTERNATE DB CURLS WITH SOME UPWARD LIFT INTO FRONT DELT
4 SETS : 8-8-8-8
*16 TOTAL REPS WITH EACH SIDE
7. STANDING DB PREACHER CURL
DONE UNILATERALLY
4 SETS : 8-8-8-8
8. STANDING HIGH PULLEY CABLE ARCHER CURL
DONE UNILATERALLY
3 SETS : 12-12-12
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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 : 12-12-12-12
2. UNILATERAL STANDING DONKEY CALF RAISE
FOCUSING ON LOADED STRETCH POSITION
3 SETS : 12-12-12
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ACTIVATION :
A. CABLE REAR DELT PULLBACK
B. UNILATERAL STRAIGHT ARM CABLE PULLDOWN
1. PULL UP
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : FAILURE
2. WIDE CHIN GRIP LAT PULLDOWN
OUTSIDE SHOULDER WIDTH REVERSE GRIP
4 SETS : 20-15-12-10 + REST PAUSE 5
3. CHEST SUPPORTED BB ROW
OUTSIDE SHOULDER WIDTH OVERHAND GRIP
4 SETS : 8-8-8-8 + DROP 8
4. STANDING STRAIGHT ARM LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
I USE PRIME ROT8 WIDE BAR FOR BETTER ROM
USE A STRAIGHT BAR IF THATS ALL YOU HAVE
4 SETS : 12-12-12-12
5. HIGH INLCINE CHEST SUPPORTED DB SHRUG
TRY AND SLOUCH INTO SOME THORACIC FLEXION (ROUNDED UPPER BACK)
4 SETS : 8-8-8-8 + DROP 8
6. TRICEP DIPS
BODYWEIGHT
4 SETS : FAILURE
7. UNILATEARL OVERHEAD CABLE TRI EXTENSION
(KATANA EXTENSION)
HIGH PULLEY CABLE WITH NO ATTACHMENT
4 SETS : 8-8-8-8
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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. SMITH MACHINE SUMO STANCE SQUAT
VERY WIDE SUMO STANCE
4 SETS : 8-8-8-8 + DROP 8
2. BB FRANKENSTEIN FRONT SQUAT OFF PINS
ATHLETIC STANCE WITH TOES OUT & ELEVATED HEELS
ARMS STRAIGHT OUT IN FRONT OF YOU
1-2 WARM UP SETS
4 SETS : 8-6-4-4
3. PLATZ HACK SQUAT
INSIDE HIP WIDTH STANCE & TOES OUT SLIGHTLY
FEET VERY LOW ON PLATFORM
4 SETS : 12-12-12-12
4. UNILATERAL SEATED LEG EXTENSION
4 SETS : 20-15-12-10
5. STANDING BB GOOD MORNING
FEET TOGETHER
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. SEATED SUMO STANCE CALF RAISE
3 SETS : 12-12-12
DB HELD BETWEEN FEET FROM HIGH BENCH POSITION
3 SETS : 25-25-25
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ACTIVATION :
A. DB OVERHEAD SHRUG
B. NEUTRAL GRIP DB PULLOVER
C. DB OVERHEAD FLY
1. SEATED CABLE CROSSOVER REAR DELT PULLBACK
4 SETS : 12-12-12-12
2. INCLINE BACK SUPPORTED DB LATERAL RAISE
4 SETS : 12-12-12-12
3. VERY HIGH INLCINE BB BENCH PRESS
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 20-15-12-10
4. CHEST FOCUSED DIPS
REAR ELEVATED FEET FOR CHEST OVER BAR POSITION
4 SETS : 10-10-10-10 +REST PAUSE 5
5. DB NEUTRAL GRIP BENCH PRESS
WITH SLIGHT ADDUCTION
3 SETS : 30-25-20
6. PEC DECK FLYS
3 SETS : 12-12-12
SUPERSET WITH
BENT OVER DB TRAP ROW
INITATE SHRUG BEFORE YOU PULL HIGH
3 SETS : 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 NEUTRAL GRIP
4 SETS : 12-12-12-12
2. CHEST SUPPORTED T BAR ROW
WIDE OVERHAD GRIP
4 SETS : 8-8-8-8
3. OVERHEAD CABLE ROPE TRI EXTENSION
3 SETS : 12-12-12
SUPERSET WITH
STANDING EZ BAR CURL
SHOULDER WIDTH GRIP
3 SETS : 12-12-12
3. CABLE CROSSOVER TRI PRESSDOWN
CABLES CROSS OVER IN X POSTION
3 SETS : 12-12-12
SUPERSET WITH
SEATED DB HAMMER CURL + EXTERNAL ROTATION
AT PEAK CONTRATION ROTATE OUTWARDS
3 SETS : 12-12-12
5. NEUTRAL GRIP FEET REAR ELEVATED PUSH UPS
SHOULDER WIDTH GRIP
3 SETS : FAILURE
SUPERSET WITH
STANDING DB ALTERNATING STRIDER CURLS
SHOULDER AND BICEP INTEGRATION
CURL TO SLIGHT SHOULDER RAISE (UPPERCUT)
3 SETS : 8-8-8
*16 TOTAL WITH 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. PLATE HELD FOREARM EXTENSION
GRAB WEIGHT PLATE IN OVERHAND GRIP
DONE OFF FLAT BENCH SUPPORT
3 SETS : 20-20-20
SUPERSET WITH
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)
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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.