DAILY TRAINER | NOV 28 THRU DEC 5
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, POSITIONS, 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
HIGH REPS
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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. STANDING UNILATERAL TIB RAISE
HEEL ELEVATED
4 SETS : FAILURE
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. STANDING BB GOOD MORNING
STANCES EACH SET AS FOLLOWS :
1 : FEET TOGETHER
2 : CANNONBALL
3 : HIP WIDTH
4 : MEDIUM SUMO
4 SETS : 12-12-12-12
2. UNILATERAL DB RDL
OFF HAND/OPPOSITE HAND LOADING
3 SETS : 8-8-8 + DROP 8
3. SUMO STANCE DEADLIFT
1-2 WARM UP SETS
4 SETS : 6-6-6-3 + REST PAUSE 1-2 + DROP 6
4. HANGING BB SPLIT SQUAT
OBTUSE STRIDE LENGTH
4 SETS : 12-10-8-6 + REST PAUSE 4
5. UNILATERAL SEATED LEG CURL
4 SETS : 12-12-12-12
SUPERSET WITH
HIGH BAR BB SQUAT
INSIDE HIP WIDTH STANCE & HEELS ELEVATED
VERTICAL SPINAL POSITION FOR QUAD DOMINANCE
4 SETS : 12-12-12-12
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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. CHEST SUPPORTED LOW INCLINE
DB BUTTERLY RAISE
CONTROLLED BREASTROKE MOTION
3 SETS : 12-12-12
SUPERSET WITH
SEATED CABLE HIGH TO LOW REAR DELT FLY
3 SETS : 12-12-12
2. SEATED DB BEHIND THE BACK LATERAL RAISE
MAKE DB’S COME BEHIND YOUR HIPS INTO MEDIAL DELT STRETCH
3 SETS : 15-15-15
SUPERSET WITH
SEATED PALMS UP DB FRONT SCOOP RAISE
USE 1 DB WITH PALMS UP GRIP ON TOP OF DB
3 SETS : 12-12-12
3. SEATED SNATCH GRIP BB PIN PRESS
1-2 WARM UP SETS
4 SETS : 6-6-6-3 + DROP 6 + REST PAUSE 3
4. SLIGHT DECLINE BB BENCH PRESS
4 SETS : 12-12-12
SUPERSET WITH
BENT ARM DB LATERAL RAISE
4 SETS : 15-15-15-15
5. LAT PULLDOWN
EACH SET AS FOLLOWS :
1 & 2 : CLOSE D GRIP
3 & 4 : WIDE OVERHAND GRIP
4 SETS : 15-15-15-15
SUPERSET WITH
STANDING SUPINATED GRIP DB SHRUG ROW
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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CALF RAISE
TOES ELEVATED
4 SETS : 12-12-12-12
2. SQUATTED CALF RAISE
TOES ELEVATED
3 SETS : FAILURE
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1. HIGH TO LOW UNILATERAL
SEATED CABLE ROW
D GRIP HANDLE
4 SETS : 12-12-12-12 +REST PAUSE 8
2. SNATCH GRIP LAT PULLDOWN
DON’T PULL TOO LOW
TRAIN THE CONTRACTION
4 SETS : 15-15-15-15 + REST PAUSE 8
3. CLOSE D GRIP LAT PULLDOWN
KEEP ELBOWS IN TIGHT FOR LOWER LATS
4 SETS : 15-15-15-15 + REST PAUSE 8
4. BB PENDLAY ROW
WIDE OVERHAND GRIP
4 SETS : 12-12-12-12 + DROP 12
5. UNILATERAL REVERSE PEC DECK FLY
4 SETS : 12-12-12-12
SUPERSET WITH
STANDING SUPINATED DB CURL
WITH EXERNAL ROTATION ON CONTRACTION
4 SETS : 8-8-8-8 + DROP 8
6. LOW TO HIGH SEATED CABLE FLY
4 SETS : 12-12-12-12
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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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1A. HACK SQUAT
INSIDE HIP WIDTH STANCE & TOES SLIGHYLY OUT
3 SETS : 15-15-15
1B. HACK SQUAT
FEET TOGETHER
FOAM ROLLER PLACED BEHIND YOUR SHOULDERS
3 SETS : 15-15-15
2. LEG PRESS
ATHLETIC STANCE
ONLY GO ABOUT 80% INTO THE EXTENSION
TENSION TIME!!!
4 SETS : 12-12-12-12 + DROP 12 + REST PAUSE 6
3. SEATED BB GOOD MORNING
SETS 1&2 : SUMO STANCE
SETS 3&4 : INSIDE HIP WIDTH
4 SETS : 12-12-12-12
SUPERSET WITH
SEATED LEG EXTENSION
SETS 1&2 : CANNONBALL STANCE
SETS 3&4 : HIP WIDTH STANCE WITH TOES INWARD
4 SETS : 20-20-20-20
4. DB FRONT RACK DUCK WALK LUNGE
DB’S ON SHOULDERS AND STAY LOW IN LUNGE POSITION
3 SETS : 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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TOES IN FOR PRESCRIBED REPS
THEN TOES OUT FOR THE SAME
3 SETS : 12-12-12
2. STANDING SPLIT STANCE CALF RAISE
DB’S WITH SIDE LOADING
3 SETS : 10-10-10
(20 TOTAL EACH FULL SET WITH BOTH SIDES)
SUPERSET WITH
HEELS ELEVATED
3 SETS : 20-20-20
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1. SIDE LYING DB OVER AND BACK
LATERAL RAISE
ONE REP IS OVER AND BACK
3 SETS :8-8-8
2. LOW INCLINE CHEST SUPPORTED DB
PULLBACK + EXTERNAL ROTATION
PULLS UP TO 90/90 POSITION
3 SETS : 12-12-12
3. DB NEUTRAL GRIP BENCH PRESS
1-2 WARM UP SETS
HOLD 3-5 SECOND PAUSES IN BOTTOM OF THE REPS
4 SETS : 6-6-6-6 + DROP 6 + REST PAUSE 3
4. WIDE GRIP OVERHAND DIPS
USE BARBELL IN RACK AND FEET REAR
ELEVATED ON BENCH (THINK LIKE DECLINE PRESS)
4 SETS : FAILURE
5. STANDING CABLE FLY SERIES
HIGH TO LOW – STRAIGHT AWAY
LOW TO HIGH
3 SETS : 45-45-45
15 REPS IN EACH POSITION
SUPERSET WITH
(YOULL HAVE 1 ADDITIONAL SET ON THIS WITHOUT
SUPERSET)
SEATED CABLE ROW
SHOULDER WIDTH D GRIP
4 SETS : 15-15-15-15
6. SEATED DB LATERAL SWING RAISE
3 SETS: 25-25-25
SUPERSET WITH
PLATE FRONT RAISE TO OVERHEAD
POSITION
HANDS AT 9 AND 3
SHRUG UPWARDS IN THE TOP
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/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. SEATED HGIH INCLINE
DB COMMORFORD CURL
FOCUS ON THE DEEP STRECTCH POSITION
4 SETS : 12-12-8-8 + DROP 8
SUPERSET WITH
STANDING CABLE CROSSOVER KATANA
TRI EXTENSION
CABLES SET TO SHOULDER HEIGHT
CROSSOVER BEHIND YOUR HEAD
4 SETS : 12-12-8-8 +DROP 8
2. STANDING BB CURL
SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + REST PAUSE 4
SUPERSET WITH
DB NEUTRAL GRIP SKULL CRUSHER
4 SETS : 8-8-8-8 + REST PAUSE 4
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
CABLE ROPE PRESSDOWN
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 DB WRIST EXTENSION
3 SETS : 20-20-20
SUPERSET WITH
UNILATERAL DB 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.