NEW | DAILY TRAINER | NOV 21 THRU 28
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 : SEE BELOW IN WORKOUTS
2. LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : SEE BELOW IN WORKOUTS
3. LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : SEE BELOW IN WORKOUTS
*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/ACTIVATION/MOBILITY
SHOULDER OPENERS/FRONT RACK MOBILITY
SUPER SQUAT MOBILITY
ANKLE/FOOT MOBILITY
PSOAS STRETCH/RELEASE
HIP INTERNAL & EXTERNAL ROTATION
HIP AIRPLANES
COSSACK SQUAT
SINGLE LEG SQUAT OFF BLOCKS
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ANTERIOR CALVES
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A1. SEATED UNILATERAL BANDED TIB RAISE
LIGHT BAND AROUND TOP OF FOOT RESISTING DORSIFLEXION
4 SETS : 25-25-25-25
SUPERSET WITH
A2. ANKLE EVERSION & AVERSION
BODYWEGHT MOTION ONLY
MAY NEED TO PHSICALLY MOVE YOUR ANKLE TO ASSIST THE MOTIONS
3 SETS : 10-10-10
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1. UNILATERAL STANDING LEG CURL
MAY BE ABLE TO USE LEG EXTENSION MAHCINE
IF THERE’S NO STANDING LEG CURL MACHINE
SUB : LYING LEG CURL
4 SETS : 12-12-12-12 + DROP 6
2. BB RDL OFF THE PINS
HIP WIDTH STANCE & OUTSIDE SHOULDER WIDTH GRIP
1-2 WARM UP SETS
4 SETS : 10-8-6- (4-2-1) CLUSTER SET
3. BODYWEIGHT LEG CURL
USE SMITH MACHINE OR RACK FOR ANCHORING
LEGS TOGETHER STANCE
4 SETS : FAILURE
4. SUMO STANCE BB SQUAT
LOW BAR POSITION
I LIKE TO SET THE PINS FOR DEPTH
4 SETS : 12-12-12-12 + REST PAUSE 6
5. DB WALKING ZOMBIE LUNGE
STAY ON THE SAME LEG ALL THE WAY THROUGH SET
DON’T ALTERNATE STEPS. DO BOTH SIDES.
100 REPS TOTAL (50 EACH LEG)
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SHOULDERS/LIGHT CHEST
LIGHT BACK/TRAPS/NECK
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PREHAB/ACTIVATION/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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1. STANDING BEHIND THE BACK
DB LATERAL RAISE
HIGH TO LOW CABLE MOTION
GET BIG STRETCH ON THE REAR DELT
3 SETS : 12-12-12
2. INCLINE SIDE LYING OVER AND BACK
DB LATERAL RAISE
OVER AND BACK IS ONE REP
3 SETS : 8-8-8
3. SEATED BB REVERSE GRIP PRESS
1-2 WARM UP SETS
SUPINATED SHOULDER WIDTH GRIP
4 SETS : 10-8-6-4 + DROP 10
4. STANDING BB BRADFORD PRESS
OVER AND BACK PRESS IS ONE REP
4 SETS : 8-8-8-8
SUPERSET WITH
HIGH INCLINE DB FLY
CAREFULLY LET THORACIC SPINE HANG OFF TOP OF BENCH
3 SETS : 12-12-12-12
5. SEATED CABLE ROW
EACH SET AS FOLLOWS :
1 & 2 : WIDE OVERHAND GRIP
3 & 4 : SHOULDER WIDTH D GRIP
4 SETS : 15-15-15-15
SUPERSET WITH
HIGH INCLINE CHEST SUPPORTED DB SHRUG
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/ACTIVATION/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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LOAD DB ON ACTIVE LEG
4 SETS : 12-12-12-12
2. LUNGE POSITION CALF RAISE
3 SETS : FAILURE ( MATCH SIDES FOR REPS)
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1. LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
SUPERSET WITH
SNATCH GRIP LAT PULLDOWN BEHIND THE HEAD
4 SETS : 12-12-12-12
2. UNILATERAL SEATED LOW CABLE ROW
D GRIP HANDLE
4 SETS : 15-15-15-15
3. BENT OVER DB ROW
HIP EXTENSION TO ABOUT 60 DEGREES
4 SETS : 8-8-8-8 + DROP 10
4. LOW INCLINE BACK SUPPORTED
CABLE PULLOVER
USE ROPE ATTACHMENT
4 SETS : 12-12-12-12
5. STANDING CABLE REAR DELT PULLBACK
REAR DELTS + MID/UPPER BACK
4 SETS : 12-12-12-12
SUPERSET WITH
SLIGHT DECLINE DB BENCH PRESS
4 SETS : 10-8-6-4 + DROP 10
6. HIGH INCLINE DB COMMORFORD CURL
TURN ARMS WAY OUT TO THE SIDES
4 SETS : 8-8-8-8 + DROP 10
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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/ACTIVATION/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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1. BODYWEIGHT LEG EXTENSION
VARY STANCE FOR MOBILITY
4 SETS : FAILURE
2. DB GOBLET BULGARIAN SPLIT SQUAT
1-2 WARM UP SETS
4 SETS : 10-8-6-4 + REST PAUSE 4 + DROP 10
3. CANNONNBALL STANCE SISSY SQUAT
CLOSE V STANCE WITH HEELS ELVATED
INNER SWEEP : VASTUS MEDIALIS
NO LOADING NEEDED
3 SETS : 12-12-12
SUPERSET WITH
FEET TOGETHER SQUAT
OUTER SWEEP : KNEES TOGTHER ALSO
VASTUS LATERALUS
DB/BB LOADING IF NEEDED
3 SETS : 12-12-12
4. NORDIC LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : FAILURE
5. SUMO STANCE DB FRONT RACK SQUAT
DB’S STACKED ON SHOULDERS
3 SETS : 12-12-12 + DROP TO GOBLET HOLD & FAILURE
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CHEST/LIGHT SHOULDERS/LIGHT BACK
TRICEPS/TRAPS
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PRE-HAB/ACTIVATION/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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3 SETS : 12-12-12
2. UNILATERAL SEATED CALF RAISE
TOES ELEVATED
3 SETS : 25-25-25
SUPERSET WITH
HEELS ELEVATED
3 SETS : 20-20-20
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1. CHEST SUPPORTED DB BUTTERFLY RAISE
LIKE A SWIMMING BREAST STROKE
3 SETS : 12-12-12
2. SINGLE ARM REVERSE PEC DECK FLY
SIT SIDEWAYS ON THE SEAT FOR BETTER STRETCH POSITION
3 SETS : 12-12-12
3. UNILATERAL LOW INLCINE DB BENCH PRESS
1-2 WARM UP SETS
4 SETS : 10-8-6-4 + DROP 10
4. SMITH MACHINE GUILLOTINE PRESS
WIDE GRIP AND ELBOWS FLARED OUT
WATCH THE RANGE OF MOTION – IT’S SHORTER
4 SETS : 12-12-12-12
5. CHEST FOCUSED DIPS
4 SETS : FAILURE
SUPERSET WITH
LAT PULLDOWN
WIDE OVERHAND GRIP
4 SETS : 12-12-12-12
6. UNILATERAL STANDING DB LATERAL RAISE
3 SETS: 12-12-12 + DROP 12 BILATERALLY
SUPERSET WITH
CABLE FRONT RAISE TO OVERHEAD POSITION
JUST OUTSIDE SHOULDER WIDTH GRIP
CABLE SET AT SHOULDER HEIGHT
LOOK TO CONTRACT TRAPS HARD
3 SETS : 8-8-8 + DROP 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/ACTIVATION/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 EZ BAR CURL
SHOULDER WIDTH SUPINATED GRIP
4 SETS : 8-8-8-8 + DROP 10
SUPERSET WITH
SEATED DB OVERHEAD TRI EXTENSION
PALMS UP TO SINGLE DB OVERHEAD
4 SETS : 8-8-8-8 + DROP 10
2. REVERSE GRIP TRI PRESSDOWN
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
SUPERSET WITH
STANDING UNILATERAL CABLE ARCHER CURL
CABLE SET AT SHOULDER HEIGHT
4 SETS : 12-12-12-12
3. SEATED DB HAMMER CURL
3 SETS : 30-30-30
CABLE SET AT ABOUT SHOULDER HEIGHT
FIRST 10 REPS ARE BOTTOM HALF OF REP
SECOND 10 ARE FULL RANGE
LAST 10 ARE TOP HALF OF REP
SUPERSET WITH
UNILATERAL CABLE TRI PRESSDOWN
NO ATTACHMENTS
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
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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.