10
10
2020

DAILY TRAINER | OCT 10 THRU 17

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 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 : 15-15

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 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
PYRAMIDS
DROPSETS & DOUBLE DROPS
SUPERSETS
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. STANDING BB GOOD MORNING
SET 1 : FEET TOGETHER
SET 2 : INSDIE HIP WIDTH TOES SLIGHLY POINTED INWARD
SET 3 : CANNONBALL (HEELS TOGETHER WITH TOES OUT)
SET 4 : ATHLETIC/SUMO STANCE
4 SETS : 12-12-12-12

2. MACHINE LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 12-10-8-6 + DROP 6

3. BB DEADLIFT (RDL HIP EXTENSION DOMINANT)
2 WARM UP SETS (1 CONVENTIONAL & 1 SUMO STANCE)
WORKING SETS ARE DONE CONVENTIONALLY
HIP WIDTH STANCE
4 SETS : 4-4-4-4 + DROP 4 + DROP 4

4. SMITH MACHINE SUMO STANCE SQUAT
VERY WIDE SUMO WITH TOES OUT
3 SETS : 15-15-15

5. FINISHER SEQUENCE : 2-3 SETS/ROUNDS
PERFOM AS ONE GIANT SUPERSET THEN REST

A. GLUTE HAM ROLLER
FEET TOGETHER
2-3 SETS : FAILURE

B. BULGARIAN SPLIT SQUAT
MEDIUM STRIDE LENGTH
2-3 SETS : 12-12-12

C. SEATED LEG EXTENSION
HIP WIDTH STANCE
2-3 SETS : 12-12-12

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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.
______________________________________

ACTIVATION : 

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

1A. 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

1B. SEATED DB SCOOP RAISE/PRESS
START IN HAMMER CURL POSITION WITH STRETCH ON FRONT DELT.
THEN ROTATE UPWARDS AND PRESS.
3 SETS : 12-12-12

1C. LOW INCLINE CHEST SUPPORTED DB BUTTERFLY RAISE
THINK SWIMMING BREAST STROKE
3 SETS : 12-12-12

2. STANDING BB PIN PRESS
JUST OUTSIDE  SHOULDER WIDTH GRIP
PINS SET CHIN HEIGHT & PRESS IS IN FRONT OF YOU
1-2 WARM UP SETS
4 SETS : 4-4-4-4 + DROP 4 + DROP 4

3. CHEST FOCUSED DIPS
 3 SETS : 15-15-15

4. INCLINE CHEST SUPPORTED CABLE CROSSOVER LATERAL RAISE
INCLINE SET AT 60 DEGREES
3 SETS : 15-15-15 + REST PAUSE 8

5. UNILATERAL REVERSE PEC DECK FLY
PALMS DOWN GRIP
3 SETS : 15-15-15 + REST PAUSE 8

6. STANDING EZ BAR UPPERCUT CURL
SHOULDER WIDTH GRIP
PERFORM STRICT CURL WITH SLIGHT UPWARD MOTION
OF FISTS STRAIGHT UPWARDS (LIKE AN UPPERCUT)
4 SETS : 12-10-8-6

7. STANDING CABLE ARCHER CURL (HIGH PULLEY CURL)
DONE UNILATERALLY WITH HIGH PULLEY SETUP
USE D GRIP HANDLE
4 SETS : 12-10-8-6

 

 

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

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. STANDING UNILATERAL BENT KNEE CALF RAISE
TOES ELEVATED
4 SETS : 12-12-12-12

2. SEATED CALF RAISE
FEET TOGETHER
3 SETS : 12-12-12

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ACTIVATION :

A. CABLE REAR DELT PULLBACK
B. UNILATERAL STRAIGHT ARM CABLE PULLDOWN

1.  UNILATERAL STRAIGHT ARM LAT PULLDOWN
NO ATTACHMENTS
4 SETS : 12-12-12-12

2. WIDE CHIN GRIP LAT PULLDOWN
OUTSIDE SHOULDER WIDTH REVERSE GRIP
4 SETS : 15-15-15-15

3. BENT OVER DB ROW
4 SETS : 12-10-8-6 + REST PAUSE 6

4. SEATED CABLE HIGH ROW
OUTSIDE SHOULDER WIDTH OVERHAND GRIP
PULL HIGHER TOWARDS STERNUM
4 SETS : 15-15-15-15

5. INLCINE CHEST SUPPORTED PLATE RAISE
NEUTRAL GRIP ON SIDES OF WEIGHT PLATE AND RAISE TO OVERHEAD POSITION
USE A LIGHT BUMPER PLATE IF POSSIBLE
4 SETS : 10-10-10-10

SUPERSET WITH

6. DB NEUTRAL GRIP BENCH PRESS
STOP AT 90 DEGREE JOINT ANGLE
4 SETS : 12-10-8-6

7.  UNILATEARL OVERHEAD CABLE CROSSOVER TRI EXTENSION
(KATANA EXTENSION)
HIGH PULLEY CABLE WITH NO ATTACHMENTS
CABLES COME BEHIND YOUR HEAD
4 SETS : 12-12-12-12

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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. BODYWEIGHT LEG EXTENSION
HIP WIDTH STANCE & BAND DELOAD
3 SETS : FAILURE

SUPERSET WITH

SEATED LEG EXTENSION
HIP WIDTH STANCE
3 SETS : 15-15-15

2. SUMO STANCE SMITH MACHINE SQUAT
WIDE SUMO STANCE WITH TOES WAY OUT
1-2 WARM UP SETS
4 SETS : 12-10-8-6 + DROP 6

3. BB BULGARIAN SPLIT SQUAT
ADV. : HIGH BAR SQUAT LOADED
BEG. : ASSISTED WITH PVC PIPE
4 SETS : 4-4-4-4 + DROP 4 + DROP 4

4. SISSY HACK to HACK SQUAT
INSIDE HIP WIDTH STANCE
START WITH FEET VERY LOW ON PLATFORM (WEIGHT IN TOES)
FINISH WITH FEET A LITTLE HIGHER SO HEELS CAN STAY ON THE PLATFROM
4 SETS : 10(10)-10(10)-10(10)-10(10)
*10 REPS SISSY THEN 10 REPS HACK SQUAT

5A.  STANDING SINGLE LEG BB GOOD MORNING
2 SETS : 12-12

5B. LYING LEG CURL
3 SETS : 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. LEG PRESS CALF RAISE
FEET TOGETHER
4 SETS : 12-12-12-12

2. STANDING DONKEY CALF RAISE
TOES ELEVATED
3 SETS : 12-12-12

SUPERSET WITH

2. SEATED/HANGING DB TIB RAISE
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. INCLINE CHEST SUPPORTED DB EXTERNAL ROTATION/PULLBACK
OPEN UP AND BACK TO Y POSITION
4 SETS : 12-12-12-12

2. UNILATERAAL STANDING DB LATERAL RAISE
4 SETS : 12-12-12-12

3.  LOW INLCINE DB BENCH PRESS
1-2 WARM UP SETS
4 SETS : 4-4-4-4 + DROP 4 + DROP 4

4.  NEUTRAL GRIP FLOOR PRESS
BB/DB/MULTI FLEX
I HAVE A MULTI FLEX AT MY GYM, SO USE WHAT YOU HAVE
4 SETS : 12-10-8-6 + DROP 6

5. STANDING LOW TO HIGH CABLE FLY
LOW TO HIGH PULLEY SETUP
3 SETS : 12-12-12

6. BANDED PUSH UPS
SCALE THESE WITH BAND TENSION OR NO TENSION AT ALL
OR OFF KNEES IF NEEDED
3 SETS : FAILURE

SUPERSET WITH

SEATED BB SHRUG
JUST OUTSIDE SHOULDER WIDTH GRIP
3 SETS  : 12-12-12 + REST PAUSE 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
————————————————————

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

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. SEATED CABLE ROW
SHOULDER WIDTH NEUTRAL GRIP
SHOULDERS DOWN TO TRAIN LOWER LATS
4 SETS : 15-15-15-15

2. CHEST SUPPORTED BB ROW
WIDE OVERHAD GRIP
4 SETS : 15-15-15-15

3. DB NEUTRAL GRIP SKULL CRUSHER
3 SETS : 12-12-12

SUPERSET WITH

STANDING BB STRIDER CURL
SHOULDER WIDTH GRIP + SLIGHT UPPERCUT MOTION
AT PEAK CONTRACTION
3 SETS : 12-12-12

3. UNILATERAL CABLE TRI PRESSDOWN
NO ATTACHMENT
3 SETS : 12-12-12

SUPERSET WITH

CHIN UP
INSIDE SHOULDER WIDTH GRIP
KEEP TENSION ON BICEPS
3 SETS : FAILURE

5. DB KICKBACK/EXTENSION
3 SETS : 12-10-8

SUPERSET WITH

SEATED DB CURL WITH HAMMER CURL ROTATION
AT PEAK CONTRATION ROTATE TO THUMBS UP (HAMMER CURL)
3 SETS : 12-10-8

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FOREARMS
FLEXORS/EXTENSORS
————————————————————-

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

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)

 

*******

 

****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
Brittany Ullrich

What would a good alternative be for this exercise?:

A. GLUTE HAM ROLLER
FEET TOGETHER
2-3 SETS : FAILURE

Adam

2 BENCH HIP THRUST/LEG CURL
FEET ELEVATED HIP THRUST
ANY LEG CURL VARIATION YOU HAVE ACCESS TO

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