DAILY TRAINER | OCT 17 THRU 24
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
————————————————————
ACCESSORY WORK MENU
————————————————————
***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 : 15-15
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.
——————————————————–
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
REST PAUSE & DROPSETS
DROPSETS
SUPERSETS
STRAIGHT SETS
————————————–
HAMSTRINGS/QUADS
LIGHT GLUTES/ANTERIOR CALVES
————————————–
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
______________________________________
—————————–
ANTERIOR CALVES
—————————–
A1. SEATED DB TIB RAISE
SEATED WITH LEGS HANGING & DB BETWEEN FEET
4 SETS : 25-25-25-25
SUPERSET WITH
A2. ANKLE EVERSION & AVERSION
3 SETS : 10-10-10
___________________________________________________________
ACTIVATION :
A. COSSACK SQUAT TO LONG LUNGE + QUAD STRETCH
B. HIP AIRPLANE
1. UNILATERAL DB RDL
OFFHAND LOADING IN OPPOSTITE HAND AS LEAD LEG
4 SETS : 8-8-8-8 + DROP 8
2. SINGLE LEG GLUTE/HAM ROLLER
SUB : UNILATERAL SEATED LEG CURL
4 SETS : FAILURE (MATCH SIDES FOR REPS)
*IF DOING LEG CURL 8-12 REP RANGE
3. BB RACK PULL DEADLIFT
1-2 WARM UP SETS
SET SAFTEYS/PINS AT MID SHIN HEIGHT
INSIDE HIP WIDTH STANCE
4 SETS : 10-8-6-4 + REST PAUSE 2 + DROP 10
4. SUMO STANCE LEG PRESS
HIGH AND WIDE FOOT PLACEMENT ON PLATFORM
3 SETS : 30-30-30
5. FINISHER SEQUENCE : 2-3 SETS/ROUNDS
PERFOM AS ONE GIANT SUPERSET THEN REST
A. LYING DB LEG CURL
FEET TOGETHER
2-3 SETS : 10-10-10
B. SPLIT SQUAT
MEDIUM STRIDE LENGTH
2-3 SETS : 10-10-10
C. SEATED LEG EXTENSION
HIP WIDTH STANCE
2-3 SETS : 10-10-10
————————————-
SHOULDERS/BICEPS
LIGHT CHEST/NECK
————————————–
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. LOW INCLINE CHEST SUPPORTED DB BUTTERFLY RAISE
3 SETS : 12-12-12
1B. REVERSE GRIP EZ BAR FRONT RAISE
START IN HAMMER CURL POSITION WITH STRETCH ON FRONT DELT
THEN ROTATE UPWARDS AND PRESS
3 SETS : 12-12-12
1C. SEATED DB LATERAL RAISE
3 SETS : 12-12-12
2. SEATED DB SHOULDER PRESS
1-2 WARM UP SETS
4 SETS : 10-8-6-4 + REST PAUSE 2 + DROP 10
3. SMITH MACHINE BENCH PRESS
PUT PLATE UNDER FRONT OF BENCH FOR SLIGHT DECLINE
OUTSIDE SHOULDER WIDTH GRIP
I USE A BAND DELOAD ON THESE
3 SETS : 10-10-10 + DROP 10
4. UNILATERAL CABLE LATERAL RAISE
SLIGHLTY LEAN FWD IN THORACIC POSITION
3 SETS : 15-12-10 + DROP 10 WITH DB
5. CHEST SUPPORTED BB REAR DELT HIGH ROW
WIDE OVERHAND GRIP PULLING AT STERNUM HEIGHT
3 SETS : 15-12-10 + DROP 10
6. UNILATERAL DB PREACHER CURL
4 SETS : 8-8-8-8
7. EZ BAR STRIDER CURL
INSIDE SHOULDER WIDTH GRIP
ADD SLIGHT UPPERCUT MOTION AT PEAK CONTRACTION
4 SETS : 15-12-10-8
———————————————————–
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
——————————————————————————
ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
B. LOWER ABS OR AB CIRCUIT (SEE MENU ABOVE)
——————————–
RECOMMENDED :
ALPHA GLUTES/
ACCESSORY WORK DAY
——————————–
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!
————————————–
LATS/TRAPS/TRICEPS
POSTERIOR CALVES
————————————–
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
_____________________________________
POSTERIOR CALVES
—————————–
HIP WIDTH STANCE
4 SETS : 20-15-12-10
2. DONKEY CALF RAISE
WIDE STANCE & TOES ELEVATED
3 SETS : 20-15-12
______________________________________
ACTIVATION :
A. CABLE REAR DELT PULLBACK
B. UNILATERAL STRAIGHT ARM CABLE PULLDOWN
1. SEATED CABLE ROW
SHOULDER WIDTH NEUTRAL GRIP
KEEP ELBOWS DOWN FOR LOWER LATS
4 SETS : 20-15-12-10
2. PULL UP
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : FAILURE
3. UNILATERAL STRAIGHT ARM CABLE PULLDOWN
BODY AT 75 DEGREE ANGLE HIP EXTENSION
4 SETS : 20-15-12-10
4. CHEST SUPPORTED MACHINE ROW
OUTSIDE SHOULDER WIDTH OVERHAND GRIP
PULL HIGHER TOWARDS STERNUM
4 SETS : 8-8-8-8 + DROP 8
5. STANDING BB SHRUG
SNATCH GRIP
4 SETS : 10-10-10-10
SUPERSET WITH
6. DB CALIFORNIA PRESS
SKULL CRUSHER NEGATIVE
NEUTRAL GRIP PRESS POSITIVE
4 SETS : 10-10-10-10
7. CABLE TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 20-15-12-10
—————————————————————————-
ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
—————————————
QUAD DOMINANT/HAMSTRINGS
LIGHT GLUTES
—————————————
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
_______________________________________________________
ACTIVATION :
A. FOAM ROLLER QUAD RELEASE & PSOAS RELEASE
B. SINGLE LEG SQUAT OFF LOW PLYO BOX
C. COSSACK SQUAT
1. FRONT FOOT ELEVATED DB SPLIT SQUAT
DB SIDE LOADING AND 4 INCH FRONT FOOT ELEVATION
PUSH KNEE FORWARD BUT KEEP HEEL DOWN ON LEAD LEG
4 SETS : 20-15-12-10
2. SUMO STANCE BB FRONT RACK PIN SQUAT
WIDE SUMO STANCE WITH TOES WAY OUT
SET PINS AS LOW AS YOUR MOBILITY ALLOWS
1-2 WARM UP SETS
4 SETS : 10-8-6-4 + REST PAUSE 2 + DROP 10
3. HACK DUCK SQUAT
DUCK STANCE IS INSIDE HIP WIDTH HEELS AND TOES OUT
YOU’LL GO ONTO YOUR TOES IN THE BOTTOM
WARNING : BE CAREFUL!!!
4 SETS : 20-15-12-10
4. SEATED LEG EXTENSION
FEET TOGETHER
4 SETS : 30-25-20-15
SUPERSET WITH
LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 30-25-20-15
5A. SINGLE LEG BB GOOD MORNING
HIGH BAR SQUAT LOADED
3 SETS : 10-10-10
———————————–
CHEST/SHOULDERS
TRAPS/CALVES
———————————–
PRE-HAB/MOBILITY
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
______________________________________
—————————–
CALVES
—————————–
TOES ELEVATED
4 SETS : 20-15-12-10
2. SQUATTED CALF RAISE
IN BOTTOM OF SQUAT POSITION
3 SETS : FAILURE
SUPERSET WITH
DB HELD BETWEEN FEET FROM HIGH BENCH POSITION
3 SETS : 20-20-20
___________________________________________________________
ACTIVATION :
A. DB OVERHEAD SHRUG
B. NEUTRAL GRIP DB PULLOVER
C. DB OVERHEAD FLY
1. UNILATEARAL REVERSE PEC DECK FLY
4 SETS : 12-12-12-12
2. CHEST SUPPORTED DB BUTTERFLY RAISE
4 SETS : 12-12-12-12
3. INCLINE PLATE LOADED MACHINE BENCHPRESS
1-2 WARM UP SETS
4 SETS : 10-8-6-4 + REST PAUSE 2 + DROP 10
4. DB BENCH PRESS
SLIGHLT DECLINE POSITION
4 SETS : 8-8-8-8 + DROP 8
5. INLCINE CHEST SUPPORTED CABLE FLY
45-60 DEGREE BENCH
3 SETS : 15-12-10
SUPERSET WITH
SINGLE DB INCLINE SQUEEZE PRESS
HOLD PALMS TOGETHER ON ONE DB
3 SETS : 15-12-10
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 : 15-12-10 + DROP 10 + REST PAUSE 5
———————————————————————
ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
—————————————————
NECK/BICEPS/TRICEPS
LATS/FOREARMS/ABS
—————————————————-
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
______________________________________
———————————————————–
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. REVERSE GRIP EZ BAR BENT OVER ROW
SHOULDER WIDTH UNDERHAND GRIP
4 SETS : 15-12-10-10
2. BB PULLOVER
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
SUPERSET WITH
LAT PULLDOWN
NARROW TO WIDE GRIP (WIDEN GRIP EACH SET)
START AT SHOULDER WIDTH
4 SETS : 20-15-12-10
3. STANDING CABLE CROSSOVER KATANA EXTENSION
CABLES CROSSED OVER BEHIND THE HEAD
3 SETS : 15-12-10
SUPERSET WITH
STANDING DB CURL WITH ABDUCTION/EXTERNAL ROTATION
CURL UP AND ROTATE OUTWARDS AT THE PEAK CONTRACTION
3 SETS : 15-12-10
3. CABLE CROSSOVER TRI PRESSDOWN
NO ATTACHMENTS
3 SETS : 15-12-10
SUPERSET WITH
SEATED INCLINE DB COMMORFORD CURL
ROTATE SHOULDERS OUT AS MUCH AS YOU CAN FOR VERY WIDE POSITION
3 SETS : 15-12-10
5. DIPS
BAND GOES AROUND BACK FOR ADDED TENSION IF NEEDED
3 SETS : 15-12-10
SUPERSET WITH
STANDING CLOSE GRIP EZ BAR CURL
INSIDE SHOULDER WIDTH GRIP
3 SETS : 15-12-10
————————————————————-
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
_____________________________________
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.