DAILY TRAINER | NOV 7 THRU 14
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 –
* IF YOU’RE SERIOUS ABOUT NECK TRAINING, GET A HEAD HARNESS
GAME CHANGER.
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 : 12-12-12
3. LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 12-12-12
*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.
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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. UNILATERAL BANDED TIB RAISE
GLUTE BAND AROUND FEET
RESISTING ANKLE DORSIFLEXION
4 SETS : FAILURE
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. BB GOOD MORNING
CHANGE STANCE EACH SET AS FOLLOWS
1 : FEET TOGETHER
2 : JUST INSIDE HIP WIDTH & TOES SLIGHTLY INWARD
3 : CANNONBALL/HEELS TOGETHER & TOES OUT
4 : ATHLETIC STANCE
4 SETS : 12-12-12-12
2. BODYWEIGHT LEG CURL
OPTIONS : SMITH MACHINE/BB & RACK SETUP/LAT PULLDOWN VARIATION
CHECK MY SOCIALS FOR THOSE
HIP WIDTH STANCE
4 SETS : FAILURE
3. BB DEADLIFT
1-2 WARM UP SETS
USE YOUR PREFERRED POWER STANCE
4 SETS : 7-5-3-3 + DROP 5 + DROP 7
4. SMITH MACHINE SUMO STANCE WESTSIDE SQUAT
HIGH BAR LOADING AND STAY VERTICAL
STANCE IS VERY WIDE WITH TOES WAY OUT
4 SETS : 12-10-8-6 + DROP 6
5. GLUTE HAM ROLLER/GLUTE HAM RAISE
3 SETS : FAILURE
SUPERSET WITH
LEG PRESS
FEET LOW AND HIP WIDTH ( QUAD FOCUS)
3 SETS : 40-30-20
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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
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ACTIVATION :
A. BANDED FACE PULL
B. BANDED 90/90 SHOULDER EXTERNAL ROTATION
C. BANDED RESISTED Y PRESS
1. UNILATERAL REAR DELT REVERSE PEC DECK FLY
3 SETS : 12-12-12 + DROP 12 BILATERALLY
SUPERSET WITH
SEATED DB EXTERNAL ROTATION
SLIGHLY LEAN FWD & SUPINATED GRIP
3 SETS : 12-12-12
2. INCLINE SIDE LYING DB OVER AND BACK LATERAL RAISE
1 REP IS OVER AND BACK
3 SETS : 8-8-8
SUPERSET WITH
STANDING SNATCH GRIP EZ BAR PRESS
ROTATE SUPINATED TO PRONATED POSITION IN THE TOP
3 SETS : 12-12-12
3. SEATED DB SHOULDER PRESS
1-2 WARM UP SETS
SHRUG SHOULDERS UPWARD AS YOU REACH THE
TOP OF THE PRESS
4 SETS : 7-7-5-5 + DROP 5 + DROP 7
4. BB FLOOR PRESS FROM BRIDGE POSITION
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-6 + DROP 6
5. INCLINE CHEST SUPPORTED DB BUTTERFLY RAISE
3 SETS : 10-10-10
SUPERSET WITH
WIDE GRIP DB UPRIGHT ROW
SLIGHLY LEAN FWD & DON’T PULL UP TOO HIGH
TRAIN THE CONTRACTION BY PULLING UP AND BACK SLIGHLTY
3 SETS : 10-10-10
6. SEATED CABLE ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-12
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NECK
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*done with head harness and cable setup
1. LATERAL NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 15-15
2. *INCLINE LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 12-12-12
3. *LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 12-12-12
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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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STIIF LEGGED & IN HIP EXTENSION
4 SETS : 12-12-12-12
2. SPLIT STANCE CALF RAISE
ON TOES & GRAB SOMETHING FOR STABILITY
3 SETS : 8-8-8 ( 16 TOTAL WITH BOTH STANCES)
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ACTIVATION :
A. CABLE REAR DELT PULLBACK
B. UNILATERAL STRAIGHT ARM CABLE PULLDOWN
1. SEATED D GRIP CABLE “ARCING” PULLDOWN
NEUTRAL GRIP WITH ELBOWS FIXED
PULLING DOWN IN FRONT OF YOU WITH ARC MOTION
4 SETS : 12-10-8-20
2. SEATED CABLE STERNUM ROW
OVERHAND OUTSIDE SHOULDER WIDTH GRIP & PULLING IN HIGH
4 SETS : 15-15-15-15
3. REVERSE GRIP UNILATERAL DB BENCH ROW
SUPINATED GRIP & RESTING ON FLAT BENCH
FOR SUPPORT
4 SETS : 12-10-8-6 + DROP 6
4. NEUTRAL SNATCH LAT PULLDOWN
VERY WIDE NEUTRAL GRIP POSITION
4 SETS : 12-12-12-12
5. SUPINATED GRIP SEATED DB PULL BACK SHRUG
SHRUG UP AND BACK WITH REVERSE GRIP
4 SETS : 12-12-12-12
SUPERSET WITH
6. CHEST FOCUSED DIPS
REAR ELEVATED FEET ON BENCH
THIS CREATES THE DECLINE PRESS ANGLE
4 SETS : FAILURE
7. EZ BAR INCLINE CHEST SUPPORTED CURL
SHOULDER WIDTH UNDERHAND GRIP
4 SETS : 12-10-8-6
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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. BODYWEIGHT LEG EXTENSION
VARY THE WIDTH OF YOUR STANCE EACH SET
THIS REALLY OPENS UP THE ANTERIOR CHAIN
4 SETS : FAILURE
2. UNILATERAL FRONT RACK DB BULGARIAN SPLIT SQUAT
1-2 WARM UP SETS
DB LOADED ON LEAD LEG SIDE IN FRONT RACK
4 SETS : 7-7-5-5 + DROP 5 + DROP 7
3. HIGH BAR SMITH MACHINE SQUAT
INSIDE HIP WIDTH STANCE & HEELS ELEVATED
STAY ON THE QUAD TENSION
4 SETS : 15-15-15-15
4. LYING LEG CURL
4 SETS : 12-10-8-6
5. SUMO STANCE DB GOBLET SQUAT
WIDE SUMO STANCE
3 SETS : 8-8-8
SUPERSET WITH
MULTI ANGLE SEATED LEG EXTENSION
CANNONBALL STANCE FOR 10 REPS
TOES POINTED IN FOR 10 REPS
PULL HIPS OFF THE SEAT AND LAY BACK 10 REPS
3 SETS : 30-30-30
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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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PUT KNEES INTO FLEXION
3 SETS : 10-10-10
2. SINGLE LEG DONKEY CALF RAISE
TOES ELEVATED
3 SETS : 10-10-10
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 CABLE FRONT RAISE TO OVERHEAD POSITION
OUTSIDE SHOULDER WIDTH OVERHAND GRIP
PULLEY POSITION LOW TO HIGH
4 SETS : 8-8-8-8
2. CHEST SUPPORTED 90 DEGREE ARM DB LATERAL RAISE
FLAT BENCH + ARMS AT 90 + RAISE TO SIDES
4 SETS : 12-12-12-12
3. SLIGHT DECLINE SMITH MACHINE BENCH PRESS
OUTSIDE SHOULDER WIDTH GRIP
PUT PLATE UNDER FRONT OF FLAT BENCH FOR SLIGHT DECLINE
4 SETS : 12-10-8-6 + DROP 6
4. HIGH INCLINE DB FLY
45-60 DEGREE INCLINE
4 SETS : 12-12-12-12
5. LOW INCLINE DB NEUTRAL GRIP PRESS
SLIGHT ADDUCTION AS YOU PRESS
4 SETS : 12-10-8-6 + DROP 6
SUPERSET WITH
LAT PULLDOWN
CHANGE GRIP EACH SET
SNATCH – JUST OUTSIDE SHOULDER WIDTH
SHOULDER WIDTH CHIN – HANDS CLOSE GHIN
4 SETS : 12-12-12-12
6. CHEST SUPPORTED INCLINE DB LATERAL RAISE
3 SETS: 12-12-12
SUPERSET WITH
STANDING UNILATERAL DB SHRUG
SUPINATED GRIP
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
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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*done with head harness and cable setup
1. LATERAL NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 15-15
2. *INCLINE LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 12-12-12
3. *LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 12-12-12
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1. STANDING EZ BAR CURL
SHOULDER WIDTH GRIP
4 SETS : 12-10-8-6 + DROP 6
SUPERSET WITH
SMITH MACHINE JM PRESS
SHOULDER WIDTH OVERHEAD GRIP
4 SETS : 12-10-8-6 + DROP 6
2. STANDING CABLE ARCHER CURL
UNILATERALLY DONE WITH D GRIP HANDLE
4 SETS : 12-12-12-12
SUPERSET FIRST 3 SETS WITH
TRICEP ROPE PRESSDOWN
4 SETS : 30-30-30-30
FIRST 10 REPS ARE BOTTOM HALF OF REP
SECOND 10 ARE FULL RANGE
LAST 10 ARE TOP HALF OF REP
3. INLCINE CHEST SUPPORTED DB
SPIDER 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
BENT OVER CABLE KICKBACK
USE 2 ROPE ATTACHMENTS IF POSSIBLE
TO DO BOTH SIDES TOGETHER
3 SETS : 12-12-12
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FOREARMS
FLEXORS/EXTENSORS
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1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15
SUPERSET WITH
2. DB SUPINATION + PRONATION
2 SETS : 15-15
3. UNILATERAL CABLE WRIST EXTENSION
3 SETS : 20-20-20
SUPERSET WITH
UNILATERAL CABLE WRIST FLEXION
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.