DAILY TRAINER | OCT 31 THRU NOV 7
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 NOT ONLY STRENGTH, BUT ALSO SHOULDER PAIN AND KEEPING YOUR CERVCIAL REGION ALIGNED AND HEALTHY.
——————————————————–
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
————————————–
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. STANDING TIBIALIS RAISE
HIP WIDTH STANCE & HEELS ELEVATED
4 SETS : FAILURE
SUPERSET WITH
A2. ANKLE EVERSION & AVERSION
3 SETS : 10-10-10
___________________________________________________________
ACTIVATION :
A. COSSACK SQUAT TO LONG LUNGE + QUAD STRETCH
B. HIP AIRPLANE
1. NORDIC LEG CURL
JUST INSIDE HIP WIDTH STANCE
4 SETS : FAILURE
2. UNILATERAL DB RDL
OFFHAND LOADING IN OPPOSITE HAND AS LEAD LEG
4 SETS : 8-8-8-8 + DROP 8 BILATERALLY
3. SUMO STANCE DEADLIFT
1-2 WARM UP SETS
SHOULDER WIDTH OVERHAND HOOK GRIP
4 SETS : 5-5-5-5
1 SET : 3 + DROP 3 + DROP 3
4. HANGING BB BULGARIAN SPLIT SQUAT
BB LOADING IN BETWEEN LEGS & UNDERNEATH YOU
JUST INSIDE SHOULDER WIDTH BB GRIP
4 SETS : 20-15-10-6 + DROPSET BODYWEIGHT FAILURE
5. SLIGHT DECLINE LYING DB LEG CURL
HOLD DB BETWEEN FEET
SET BENCH AT A SLIGHT DECLINE POSITION
4 SETS : 8-8-8-8
SUPERSET WITH
SEATED LEG EXTENSION
TOES POINTED OUT (VASTUS MEDIALIS)
2 SETS : 20-15
TOES POINTED INWARS SLIGHTLY (VASTUS LATERALUS)
2 SETS : 20-15
————————————-
SHOULDERS/LIGHT CHEST/LIGHT BACK
TRAPS/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
1. SEATED CABLE SINGLE ARM REAR DELT CABLE FLY
3 SETS : 15-15-15
SUPERSET WITH
SEATED SNATCH GRIP EZ BAR SHOULDER PRESS
BEHIND THE HEAD
3 SETS : 15-15-15
2. INCLINE CHEST SUPPORTED DB BUTTERFLY RAISE
THINK BREASTSTROKE
3 SETS : 12-12-12
SUPERSET WITH
STANDING DB LATERAL RAISE
ROTATE SUPINATED TO PRONATED POSITION IN THE TOP
3 SETS : 12-12-12
3. SEATED UNILATERAL DB SHOULDER PRESS
1-2 WARM UP SETS
4 SETS : 5-5-5-5
1 SET : 5 + 5 + 5 CLUSTER
FIRST 5 REPS ARE BOTTOM HALF OF REP
SECOND 5 ARE FULL RANGE
LAST 5 ARE TOP HALF
4. SMITH MACHINE SLIGHT DECLINE BENCH PRESS
PUT PLATE UNDER FRONT OF BENCH FOR SLIGHT DECLINE
4 SETS : 20-15-10-6 + DROP 6
5. SEATED PULLING BACK DB LATERAL RAISE
PULL SLIGHTLY BEHIND YOU AS YOU RAISE TO THI SIDES
3 SETS : 12-12-12
GIANT SET WITH
SEATED DB EXTERNAL ROTATION
SUPINATED GRIP
3 SETS : 12-12-12
GIANT SET WITH
SEATED PARTIAL DB LATERAL RAISE
ONLY WORK TOP HALF OF THE REP
3 SETS : FAILURE
6. LAT PULLDOWN
WIDE GRIP THAT NARROWS EACH SET AS FOLLOWS
SNATCH GRIP – OUTSIDE SHOULDER WIDTH – SHOULDER WIDTH
INSIDE SHOULDER WIDTH CHIN GRIP
4 SETS : 15-15-15-15
———————————————————–
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!
————————————–
BACK/LIGHT CHEST/LIGHT BICEPS
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
—————————–
SLIGHT BEND IN KNEE & TOES ELEVATED
4 SETS : 12-12-12-12
2. SEATED DB CALF RAISE
TOES ELEVATED & SET DB’S ON LEGS
3 SETS : 30-30-30
______________________________________
ACTIVATION :
A. CABLE REAR DELT PULLBACK
B. UNILATERAL STRAIGHT ARM CABLE PULLDOWN
1. D GRIP LAT PULLDOWN
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 20-15-10-10 + REST PAUSE 5
2. CHEST SUPPORTED MACHINE ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 8-8-8-8 + DROP 8
3. LEANING FWD SEATED CABLE ROW
KEEPING SHOULDERS DOWN FOR LOWER LATS
ARMS TIGHT TO SIDES
4 SETS : 20-15-10-6 + DROP 10
4. SNATCH GRIP LAT PULLDOWN
PULL IN HIGH. BAR ONLY GETS TO ABOUT NOSE HEIGHT
4 SETS : 20-15-10-10
5. UNILATERAL SUPINATED SEATED DB SHRUG
USE SUPINATED GRIP
4 SETS : 8-8-8-8
SUPERSET WITH
6. PEC DECK FLY
4 SETS : 15-15-15-15
7. SEATED DB CURL WITH EXTERNAL ROTATION
AT PEAK CONTRACTION EXTERNALLY ROTATE THE SHOULDERS
4 SETS : 8-8-8-8 + DROP 8 WITHOUT EXTERNAL ROTATION
—————————————————————————-
ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
—————————————
QUADS/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 BB SPLIT SQUAT
1-2 WARM UP SETS
HIGH BAR SQUAT LOADED
FRONT FOOT ELEVATED ABOUT 4 INCHES
4 SETS : 8-8-8-8 + DROP 8
2. BB HACK SQUAT
1-2 WARM UP SETS
ATHLETIC STANCE & HEELS ELEVATED
TEMPO CUES :
5 SECOND NEGATIVE
2 SECOND HOLD
EXPLOSIVE POSITIVE
4 SETS : 5-5-5-5 + DROPSET 5
3. SQUAT COMPLEX
DON’T SUPERSET THESE
A. SMITH MACHINE SUMO STANCE SQUAT
VERY WIDE SUMO STANCE
2 SETS : 20-15
B. SMITH MACHINE CLOSE STANCE SQUAT
INSIDE HIP WIDTH STANCE & HEELS ELEVATED
2 SETS : 10-6 + DROP 10
4. UNILATERAL SEATED LEG EXTENSION
4 SETS : 8-8-8-8
SUPERSET WITH
BODYWEIGHT LEG CURL
INSIDE HIP WIDTH STANCE
WATCH MY SOCIALS FOR 2 NEW VARIATIONS OF THESE!!!
4 SETS : FAILURE
———————————–
CHEST/LIGHT SHOULDERS/LIGHT BACK
TRICEPS/TRAPS
———————————–
PRE-HAB/MOBILITY
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
______________________________________
—————————–
CALVES
—————————–
FEET TOGETHER
3 SETS : 30-30-30
2. SINGLE LEG DONKEY CALF RAISETOE
TOES ELEVATED
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. INCLINE SIDE LYING OVER AND BACK DB LATERAL RAISE
DB RAISES IN FRONT OF YOU THEN BENHIND YOU AS 1 REP
4 SETS : 8-8-8
*ESSENTIALLY 16 TOTAL IF YOUR COUNT BOTH SIDES
2. SEATED DB EXTERNAL ROTATION
DB’S AT SIDES WITH SUPINATED GRIP
EXTERNALLY ROTATE SHOLUDER SQUEEZEING REAR DELTS
4 SETS : 15-15-15-15
3. SMITH MACHINE GUILLOTINE BENCH PRESS
OUTSIDE SHOULDER WIDTH GRIP
COME DOWN ONLY AS FAR AS YOU NEED TO GET
A STRETCH ON YOUR CHEST
4 SETS : 20-15-10-10 + DROP 10
4. DB FLOOR PRESS FROM GLUTE BRIDGE POSITION
1-2 WARM UP SETS
NEUTRAL GRIP
THIS MAKES IT LIKE A DECLINE POSITION WITH THE BRIDGE
4 SETS : 5-5-5-5 + BANDED PUSHUP DROPSET
5. STANDING LOW TO HIGH CABLE FLY
D GRIP HANDLES
3 SETS : 12-12-12
SUPERSET WITH
DB SQUEEZE PRESS
HOLD 2 DBS TOGETHER AND PRESS
3 SETS : 8-8-8
6. UNILATERAL SEATED CABLE ROW
D GRIP HANDLE
4 SETS : 15-15-15-15
SUPERSET WITH
SEATED REVERSE GRIP BB SHRUG
SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
———————————————————————
ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
—————————————————
NECK/BICEPS/TRICEPS
FOREARMS
—————————————————-
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. UNILATERAL DB PREACHER CURL
4 SETS : 15-10-8-6 + DROP 6
SUPERSET WITH
UNILATERAL STANDING TRICEP KATANA EXTENSION
CABLE IS BEHIND YOUR HEAD. TRI EXTENSION FROM
PULLEY SET AT SHOULDER HEIGHT
4 SETS : 15-10-8-6 + DROP 6
2. STANDING HANDS TOGETHER EZ BAR CURL
4 SETS : 15-10-8-6
SUPERSET FIRST 3 SETS WITH
WIDE GRIP CABLE TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
I USE PRIME ROT8 HANDLES
3 SETS : 30-30-30
FIRST 10 REPS ARE BOTTOM HALF OF REP
SECOND 10 ARE FULL RANGE
LAST 10 ARE TOP HALF OF REP
3. STANDING DB HAMMER CURL
3 SETS : 30-30-30
FIRST 10 REPS ARE BOTTOM HALF OF REP
SECOND 10 ARE FULL RANGE
LAST 10 ARE TOP HALF OF REP
SUPERSET WITH
SMITH MACHINE JM PRESS
SHOULDER WIDTH GRIP
THINK CLOSE GRIP BENCH & SKULL CRUSHER HYBRID
BAR COMES DOWN TOWARDS YOUR CHIN
3 SETS : 15-10-6 + DROP 6
————————————————————-
FOREARMS
FLEXORS/EXTENSORS
————————————————————-
1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 12
SUPERSET WITH
2. DB SUPINATION + PRONATION
2 SETS : 20-20
3. UNILATERAL CABLE WRIST EXTENSION
3 SETS : 20-20-20
SUPERSET WITH
UNILATERAL CABLE WRIST FLEXION
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.