DAILY TRAINER | OCT 24 THRU 31
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 : 15-15
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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NEW CURRENT SPLIT
UPDATED SEPTEMBER OCT 20. 2020
– HAMSTRINGS/LIGHT QUADS/LIGHT GLUTES/ANTERIOR CALVES
– SHOULDERS/LIGHT CHEST/LIGHT BACK
TRAPS/NECK
– ALPHA GLUTES/ABS
– BACK/LIGHT CHEST/LIGHT BICEPS
POSTERIOR CALVES
QUADS/HAMSTRINGS/LIGHT GLUTES
CHEST/LIGHT SHOULDERS/LIGHT BACK
TRICEPS/TRAPS
ALPHA GLUTES/ABS/CALVES
NECK/BICEPS/TRICEPS/FOREARMS
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
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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 TIB RAISE
SEATED WITH LEGS HANGING & DB BETWEEN FEET
4 SETS : 30-25-20-15
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
OBTUSE LEG ANGLE
USE SMITH MACHINE OR ANCHORED BB IN POWER RACK
4 SETS : FAILURE
2. UNILATERAL BB GOOD MORNING
4 SETS : 8-8-8-8 + DROP 8 BILATERALLY
3. SNATCH GRIP BB DEADLIFT
1-2 WARM UP SETS
CONVENTIONAL STANCE & OFF THE PINS IF NEEDED FOR MOBILITY
4 SETS : 6-6-6-4 + DROP 4
4. SUMO STANCE SMITH MACHINE SQUAT
VERY WIDE STANCE & TOES WAY OUT TO THE SIDE
4 SETS : 15-12-10-8 + DROP 8
5. DB FRONT RACK SPLIT SQUAT
SINGLE DB LOADING ON SAME SIDE AS LEAD LEG
MEDIUM TO LONG STRIDE LENGTH
4 SETS : 8-8-8-8 + DROPSET FAILURE SIDE LOADED DB POSITION
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SHOULDERS/LIGHT CHEST/LIGHT BACK
TRAPS/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. SEATED CABLE REAR DELT PULLBACK
3 SETS : 15-15-15
1B. HIGH INCLINE CHEST SUPPORTED DB LATERAL SWING RAISE
3 SETS : 30-30-30
1C. CHEST SUPPORTED DB BUTTERLY RAISE
THINK BREAST STROKE & LIGHT LOADING IF NEEDED
3 SETS : 10-10-10
2. SEATED SNATCH GRIP BB PIN PRESS
1-2 WARM UP SETS
SNATCH GRIP PRESSING BEHIND HEAD
PINS SET AT BASE OF SKULL HEIGHT
4 SETS : 6-6-6-4 + DROP 4
3. CHEST FOCUSED DIPS
ANGLE BODY SO CHEST IS OVER THE MOVEMNT AND NOT FULLY UPRIGHT
4 SETS : 15-12-10-8 + REST PAUSE FAILURE
4. STANDING CABLE SINGLE ARM REAR DELT CABLE FLY
SLIGHT HIGH TO LOW TO LOW PULLEY SETUP
STAND SIDEWAYS TO THE CABLE
4 SETS : 15-15-15
5. SEATED DB POSTERIOR LATERAL RAISE TO
PARTIAL STANDING LATERAL RAISE
SEATED RAISE ACTUALLY TRACKS SLIGHTLY BACK BEHIND YOU
STANDING RAISE IS ONLY THE TOP PORTION OF A LATERAL RAISE
4 SETS : 15-12-10 + DROP 10
6. CHIN UP
WIDE TO NARROW GRIP EACH SET PROGRESSIVELY
4 SETS : 8-8-8-8 + DROP 8
*SUB CHIN GRIP PULLDOWN IF YOU CAN’T DO PULL UPS
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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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BACK/LIGHT CHEST/LIGHT BICEPS
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 : 15-12-10-8
2. SEATED UNILATERAL CALF RAISE
TOES ELEVATED
3 SETS : 15-12-10
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ACTIVATION :
A. CABLE REAR DELT PULLBACK
B. UNILATERAL STRAIGHT ARM CABLE PULLDOWN
1. LEANING FORWARD SEATED CABLE ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 15-12-10-8 + DROP 8
2. LAT PULLDOWN
SNATCH/WIDE GRIP
4 SETS : 15-12-10-8 + DROP 8
3. CLOSE D GRIP STERNUM LAT PULLDOWN
MAKE SURE TO ARCH YOUR BODY INTO CONTRACTION
USE 2 D GRIP HANDLES IF POSSIBLE
4 SETS : 15-12-10-8 + DROP 8
4. BENT OVER DB UPPER BACK ROW
DB’S PULL UP AND WIDE
4 SETS : 8-8-8-8 + DROP 8
5. SUPINATED GRIP SEATED DB SHRUG
4 SETS : 8-8-8-8
SUPERSET WITH
6. LOW TO HIGH SEATED CABLE FLY
D GRIP HANDLES
4 SETS : 15-15-15-15
7. EZ BAR PREACHER CURL TO STANDING
EZ BAR STRIDER CURL
SHOULDER WIDTH GRIP
STRIDER CURL IS STANDING CURL WITH SLIGHT UPPERCUT MOTION AT THE TOP
4 SETS : 15-12-10-8 + DROP 8
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ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
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QUADS/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. HACK SQUAT
INSIDE HIP WIDTH STANCE WITH TOES OUT
4 SETS : 15-12-10-8 + DROP 8
2. BB FRONT RACK BULGARIAN SPLIT SQUAT
1-2 WARM UP SETS
4 SETS : 6-6-6-4 + DROP 4
3. BB SQUAT
FEET TOGETHER & HEELS ELEVATED
DON’T GO FOR PR’S – TRAIN FOR CONTRACTION
4 SETS : 15-12-10-8 +DROP 8
4. CANNONBALL STANCE LEG EXTENSION
HEELS TOGETHER WITH TOES OUT AND KNEES OUT
4 SETS : 15-15-15-15
SUPERSET WITH
NORDIC LEG CURL
HIP WIDTH STANCE
WATCH FOR A NEW VARIATION OF THESE!!!
4 SETS : FAILURE
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CHEST/LIGHT SHOULDERS/LIGHT BACK
TRICEPS/TRAPS
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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 : 15-12-10-8
2. SPLIT STANCE LUNGE CALF RAISE
IN BOTTOM OF SPLIT SQUAT POSITION
3 SETS : FAILURE
SUPERSET WITH
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. SEATED SUPINATED GRIP DB SHOULDER EXTERNAL ROTATION
SLIGHLTY LEAN FWD
4 SETS : 15-15-15-15
SUPERSET WITH
2. STANDING DB LATERAL RAISE TO PARTIALS
USE FULL RANGE AND THEN PARTIAL AS YOU FATIGUE
4 SETS : 8-8-8-8 (THEN PARTIALS TO FAILURE)
3. LOW DECLINE DB BENCH PRESS
PUT A PLATE UNDER THE FRONT OF A FLAT
BENCH FOR SLIGHT DECLINE
1-2 WARM UP SETS
5 REPS : BOTTOM HALF OF PRESS
5 REPS : FULL RANGE PRESS
5 REPS : TOP HALF OF PRESS
4 SETS : 15-15-15-15 ( USE 5’S METHOD ABOVE)
4. CHEST FOCUSED DIPS
DO REPS AS SLOWLY AS POSSIBLE
NO LOADING NEEDED
4 SETS : FAILURE
5. UNILATERAL HIGH TO LOW CABLE FLY
D GRIP HANDLE
3 SETS : 15-15-15
SUPERSET WITH
BANDED PUSH UPS
BAND THROUGH HANDS AND ACROSS BACK
SUB : KNEELING IF NEEDED WITH NO BAND
3 SETS : FAILURE
6. SEATED CABLE ROW
REVERSE SHOULDER WIDTH GRIP
SLIGHTLY LEANING FWD
4 SETS : 15-15-15-15
SUPERSET WITH
HIGH INLCINE CHEST SUPPORTED DB SHRUG
4 SETS : 8-8-8-8
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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
FOREARMS
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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 : 15-15
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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1. STANDING EZ BAR CURL WITH DRAG CURL NEGATIVES
SHOULDER WIDTH UNDERHAND GRIP
ONCE YOU CURL TO THE TOP, YOU PULL
ELBOWS BACK AND LOWER SLOWLY
4 SETS : 15-12-10-8 + DROP 8
SUPERSET WITH
SEATED EZ BAR FRENCH PRESS TRI EXTENSION
INSIDE SHOULDER WIDTH GRIP
BAR LOWERS BEHIND HEAD
NO BACK SUPPORT
4 SETS : 15-12-10-8 + DROP 8
2. STANDING CABLE ARCHER CURL
HIGH PULLEY SETUP
4 SETS : 15-12-10-8
SUPERSET WITH
TRI ROPE PRESSDOWN
4 SETS : 45-45-45-45
FIRST 15 REPS ARE BOTTOM HALF OF REP
SECOND 15 ARE FULL RANGE
LAST 15 ARE TOP HALF OF REP
3. STANDING DB HAMMER CURL
3 SETS : 45-45-45
FIRST 15 REPS ARE BOTTOM HALF OF REP
SECOND 15 ARE FULL RANGE
LAST 15 ARE TOP HALF OF REP
SUPERSET WITH
EZ BAR JM PRESS
INSIDE SHOULDER WIDTH GRIP
THINK CLOSE GRIP BENCH & SKULL CRUSHER HYBRID
BAR COMES DOWN TOWARDS YOUR CHIN
3 SETS : 20-20-20
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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. BB OVER UNDER WRIST FLEXION/EXTENSION
ONE HAND OVERHAND AND ONE UNDER
DO BOTH WAYS FOR REPS INDICATED
3 SETS : 20-20-20
4. CABLE UNILATERAL FLEXION AND EXTENSION
DO FLEXION & EXTENSION ON EACH SIDE
THEN SWITCH SIDES
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.