DAILY TRAINER | NOV 14 THRU 21
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. SEATED LEGS HANGING DB TIB RAISE
DB HELD BETWEEN FEET
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. REVERSE DECLINE DB LYING LEG CURL
HOLD DB BETWEEN FEET
SLOW NEGATIVES + CONTROLLED POSITIVES
2 SETS : 12-12
NORDIC LEG CURL
INSIDE HIP WIDTH STANCE
2 SETS : FAILURE
2. DB RDL
TOES SLIGHTLY ELEVATED
HIP WIDTH STANCE
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + REST PAUSE 4 + DROP 8
3. SMITH MACHINE DEFICIT SPLIT SQUAT
FRONT FOOT ELEVATED ON LOW PLYO BOX (6 TO 12 INCHES)
USE BUMPER PLATES IF YOU DON’T HAVE A DECENT LOW BOX
4 SETS : 15-12-10-8 + DROP TO FAILURE ON DB SPLIT SQUAT
4. BB GOOD MORNING
FEET TOGETHER
OFF THE PINS SET BASED ON YOUR MOBILITY
4 SETS : 15-12-10-8 + DROP 10
5. BODYWEIGHT LEG EXTENSION
3 SETS : FAILURE
SUPERSET WITH
SUMO STANCE SMITH MACHINE SQUAT
VERY WIDE SUMO STANCE
3 SETS : 20-20-20
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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 SEATED CABLE REAR DELT FLY
HIGH TO LOW CABLE MOTION
GET BIG STRETCH ON THE REAR DELT
3 SETS : 12-12-12
SUPERSET WITH
STANDING BEHIND THE BACK
DB LATERAL RAISE
BRING DB’S BACK BEHIND YOU IN THE
BOTTOM END, THEN RAISE FWD AND OUT
ON THE POSITIVES
3 SETS : 12-12-12
2. CHEST SUPPORTED BENT ARM LATERAL RAISE
ARMS AT 90 DEGREES AND ELBOWS STRAIGHT OUT TO SIDES
FROM A LYING POSITION ON A FLAT BENCH
ROM IS VERY SHORT
3 SETS : 8-8-8
SUPERSET WITH
SEATED DB ARCHING FRONT RAISE
NEUTRAL POSITION AND DB’S START IN STRETCH POSTIION
OF FRONT DELT. THIS LOOKS SIMILAR TO THE TOP OF
A DB HAMMER CURL.
3 SETS : 12-12-12
3. STANDING BB PIN PRESS
1-2 WARM UP SETS
OUTSIDE SHOULDER WIDTH GRIP
PRESS IN FRONT OF YOU OFF THE PINS
4 SETS : 8-8-8-8 + REST PAUSE 4 + DROP 8
SUPERSET FIRST 3 SETSWITH
STANDING DB SNATCH GRIP PRESS
BEHIND THE HEAD
EMULATE A BB SNATCH PRESS WITH DB’S
3 SETS : 12-12-12
4. CHEST FOCUSED DIPS
FEET REAR ELEVATED & BODY
POSITION SIMILAR TO A DECLINE PRESS
4 SETS : 15-12-10-8 + REST PAUSE 4
SUPERSET WITH
SEATED DB LATERAL SWING RAISE
STIFF ARMS AND SWINGING MOTION
3 SETS : 20-20-20
5. LAT PULLDOWN WITH GRIP CHANGES
EACH SET AS FOLLOWS :
1 : SNATCH
2 : JUST OUTSIDE SHOULDER WIDTH
3 : JUST INSIDE SHOULDER WIDTH CHIN
4 : CLOSE D GRIP
4 SETS : 15-15-15-15
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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 : 10-10-10-10
2. SEATED CALF RAISE
HIP WIDTH STANCE
3 SETS : 20-20-20
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ACTIVATION :
A. CABLE REAR DELT PULLBACK
B. UNILATERAL STRAIGHT ARM CABLE PULLDOWN
1. SEATED D GRIP CABLE ROW
LEANING FWD IN ROW POSITION
PULLING LOW INTO LOWER LATS
4 SETS : 15-12-10-20
2. SNATCH GRIP LAT PULLDOWN
OVERHAND OUTSIDE SHOULDER WIDTH GRIP & PULLING IN HIGH
BAR SHOULDN’T GO LOWER THAN YOUR NOSE
4 SETS : 15-12-10-8 + DROP 8
3. D GRIP “ARCHING” PULL UP
PULL WITH AN ARC MOTION
TO HIT LOWER LATS
4 SETS : FAILURE
4. CHEST SUPPORTED MACHINE ROW
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + DROP 10
5. LOW INCLINE CHEST SUPPORTED DB EXTERNAL
PULLBACK TO 90/90 POSITION
REAR DELTS + MID/UPPER BACK
4 SETS : 10-10-10-10
SUPERSET WITH
LOW TO HIGH SEATED CABLE FLY
SQUEEZE INTO UPPER CHEST HARD
4 SETS : 12-12-12-12
6. STANDING BB CURL OFF THE PINS
SET PINS TO FULL STRETCH OF BICEPS
IN THE BOTTOM
4 SETS : 15-12-10-8
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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. BB SPLIT SQUAT OFF THE PINS
HIGH BAR SQUAT LOADED
SET PINS TO JUST ABOVE BACK KNEE FLOOR TOUCH
USE A SHORTER STRIDE FOR QUAD DOMINANCE
4 SETS : 8-8-8-8 + DROP 8
2. HACK SQUAT
1-2 WARM UP SETS
HIP WIDTH STANCE + TOES SLIGHTLY OUT
4 SETS : 15-12-10-8 + REST PAUSE 4 + DROP 8
3. DB FRONT RACK SUMO STANCE SQUAT
STACK DB’S ON SHOULDERS
VERY SLOW NEGATIVES & VERY WIDE STANCE
4 SETS : 15-12-10-8
4. UNILATERAL SEATED LEG EXTENSION
4 SETS : 15-12-10-8
SUPERSET WITH
LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 15-12-10-8
5. DB DUCK WALK LUNGE
STAY LOW IN LUNGING POSITION
LOAD DB’S IF APPLICABLE
2 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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PUT KNEES INTO FLEXION
3 SETS : 12-12-12
2. SINGLE LEG DONKEY CALF RAISE
TOES ELEVATED
3 SETS : 10-10-10
SUPERSET WITH
HEELS ELEVATED
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
SHOULDER WIDTH OVERHAND GRIP
PULLEY POSITION LOW TO HIGH
SHRUG SHOULDERS UPWARD AT THE TOP
4 SETS : 10-10-10-10
2. INCLINE SIDE LYING DB OVER AND BACK RAISE
OVER AND BACK IS ONE REP
4 SETS : 8-8-8-8
3. SLIGHT DECLINE DB BENCH PRESS
PUT PLATE UNDER FRONT OF FLAT BENCH FOR SLIGHT DECLINE
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8
4. PEC DECK FLY
LEAN FWD FROM SEATED POSITION
4 SETS : 15-12-10-20
5. VERY HIGH INCLINE SMITH MACHINE PRESS
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8
SUPERSET WITH
SEATED CABLE STERNUM ROW
WIDE OVERHAND GRIP
4 SETS : 12-12-12-12
6. STANDING BENT ARM DB LATERAL RAISE
ARMS AT 90 DEGREE ANGLE
3 SETS: 15-15-15
SUPERSET WITH
STANDING SUPINATED GRIP DB SHRUG
SUPINATED GRIP
3 SETS : 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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*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 DB CURL
SUPINATED GRIP
4 SETS : 8-8-8-8 + DROP 8
SUPERSET WITH
SEATED SMITH MACHINE OVERHEAD TRI EXTENSION
INSIDE SHOULDER WIDTH GRIP
BEHIND THE HEAD
4 SETS : 8-8-8-8 + DROP 8
2. STANDING DB HAMMER CURL
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
SUPERSET WITH
WIDE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
I USE PRIME ROT8 HANDLES
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. STANDING UNILATERAL CABLE ARCHER CURL
4 SETS : 12-12-12-20
CABLE SET AT ABOUT SHOULDER HEIGHT
SUPERSET WITH
UNILATERAL CABLE KICKBACK
USE 2 ROPE ATTACHMENTS IF POSSIBLE
TO DO BOTH SIDES TOGETHER
4 SETS : 12-12-12-20
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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.