DAILY TRAINER | DEC 5 THRU DEC 12
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
POWERLIFTING PYRAMIDS
HYPERTROPHY PYRAMIDS
REST PAUSES
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 ROCKING TIB RAISE
ROCK FROM PLANTAR FLEXION TO DORSIFLEXION
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. CONVENTIONAL STANCE BB DEADLIFT
HIP EXTENSION DOMINANT (RDL)
USE RACK IF YOUR MOBILITY CAN’T GO FROM THE FLOOR
INSIDE HIP WIDTH STANCE WITH TOES SLIGHYLY OUT
WARM UP SETS UNTIL YOU FEEL GOOD TO GO HEAVY
4 SETS : 8-6-4-4 + DROP 4
2. BODYWEIGHT LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : FAILURE
3. ANDERSON BB GOOD MORNING
START OFF THE PINS IN THE BOTTOM
OF THE MOVEMENT
JUST INSIDE HIP WIDTH STANCE
4 SETS : 15-12-10-8 + DROP 6
4. SUMO STANCE STRADDLE LIFT
SQUAT FLEXION DOMINANT
( LOOK UP THE T-BELL!!!)
4 SETS : 8-8-8-8 + REST PAUSE 4 + REST PAUSE 4
5. TKE SISSY SQUAT
TKE = TERMINAL KNEE EXTENSION
LOOK THIS UP – HOMEWORK!!!
HIP WIDTH STANCE
3 SETS : FAILURE
SUPERSET WITH
REVERSE DECLINE LYING DB LEG CURL
INSIDE HIP WIDTH STANCE & HEELS ELEVATED
VERTICAL SPINAL POSITION FOR QUAD DOMINANCE
3 SETS : 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. SEATED CABLE CROSSOVER
REAR DELT PULLBACK
PULL BACK TO Y POSITION IN EXTERNAL ROTATION
AT THE TOP, SHRUG UPWARDS
3 SETS : 15-15-15 + DROP 6 + DROP 6
2. STANDING CABLE CROSSOVER LATERAL RAISE
CROSS CABLES OVER BEHIND YOUR BACK
3 SETS : 15-15-15 + DROP 6 + DROP 6
3. SEATED DB SHOULDER PRESS
WARM UP SETS UNTIL YOU FEEL GOOD TO GO HEAVY
4 SETS : 8-6-4-4 + DROP 8
4. CHEST FOCUSED DIPS
NEUTRAL GRIP + CHEST OVER THE MOVEMENT
3 SETS : 15-12-10
SUPERSET WITH
LYING DB REAR DELT FLY TO SWING RAISE
RAISE IN CONTROLLED TEMO UNTIL FATIGUED
THEN SWING RAISE FOLLWING THAT TO FAILURE
3 SETS : 12-12-12-12
SUPERSET WITH
DB BENT ARM LATERAL RAISE
3 SETS : 20-20-20
5. SEATED CABLE ROW
EACH SET AS FOLLOWS :
1 & 2 : CLOSE D GRIP (LOWER LATS)
3 & 4 : WIDE OVERHAND GRIP (MID/UPPER BACK)
4 SETS : 15-15-15-15
SUPERSET WITH
HIGH INCLINE CHEST SUPPORTED DB SHRUG
KINDA PAIR A ROW AND A SHRUG TOGETHER HERE
FIND THE CONTRACTION AND GO WITH IT
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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4 SETS : 25-25-25-25
2. DONKEY CALF RAISE
5 SECOND PAUSES IN THE STRETCH POSITION
2 SECOND PAUSES ON THE CONTRACTION
A DIP BELT WORKS BEST FOR THIS WITH TOES ELEVATED
3 SETS : 12-12-12
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1. CHIN GRIP LAT PULLDOWN
OUTSIDE SHOULDER WIDTH REVERSE GRIP
4 SETS : 15-12-10-8 + DROP 6
2. CHEST SUPPORTED BB SEAL ROW
WIDE OVERHAND GRIP
4 SETS : 15-12-10-8 + DROP 6
3. HIGH TO LOW D GRIP SEATED CABLE ROW
KEEP ELBOWS IN TIGHT FOR LOWER LATS
4 SETS : 12-12-12-12 + REST PAUSE 6
4. REVERSE PEC DECK FLY
FOCUS ON YOUR BACK CONTRACTION
AND NOT THE REAR DELTS AS MUCH
4 SETS : 12-12-12-12 + REST PAUSE 6
5. LYING BB PULLOVER
DONE FROM FLAT BENCH IN RACK OFF PINS
SET PINS BASED ON YOUR MOBILITY
OUTSIDE SHOULDER WIDTH OVERHAND GRIP
FYI : THIS IS HARD AF
4 SETS : 8-8-8-8
SUPERSET WITH
DB GLUTE BRIDGE BENCH PRESS
4 SETS : 8-8-8-8 + DROP 8
6. STANDING DB CURL SEQUENCE
6-8 REPS IN EACH POSITION
USE DROPS IF NEEDED
1 : SUPINATED COMMORFORD POSITION (WAY OUT TO SIDES)
2 : SHOULDER WIDTH SUPINATED
3 : SHOULDER WIDTH HAMMER CURL
3 SETS : 18-24 REPS
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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. HIGH BAR BB SQUAT
ATHLETIC STANCE + HEELS ELEVATED
WARM UP SETS UNTIL YOU FEEL GOOD TO GO HEAVY
4 SETS : 8-6-4-4 + DROP 4
2. DB BULGARIAN SPLIT SQUAT
SIDE LOADED
4 SETS : 15-12-10-8 + DROP 6
3. SMITH MACHINE VERTICAL LEG PRESS
INSIDE HIP WIDTH STANCE
4 SETS : 15-15-15-15
SUPERSET WITH
GLUTE/HAM ROLLER/RAISE
FEET TOGETHER
4 SETS : FAILURE
4. DB FRONT RACK DUCK WALK LUNGE
DB’S ON SHOULDERS AND STAY LOW IN LUNGE POSITION
2 SETS : FAILURE
5. SEATED LEG EXTENSION
EACH SET 15/15
FIRST 15 IN CANNONBALL STANCE
SECOND 15 TOES POINTED INWARD IN STANCE
3 SETS : 30-30-30
SUPERSET WITH
LYING LEG CURL
HIP WIDTH STANCE
3 SETS : 12-12-12-12
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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. SQUATTED SPLIT STANCE CALF RAISE
NO LOADING NEEDED
GO WAY UP ONTO YOUR TOES
3 SETS : 10-10-10
SUPERSET WITH
ROCKING MOTION FROM PLANTAR FLEXION INTO
DORSIFLEXION
3 SETS : 20-20-20
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1. UNILATERAL CABLE REAR DELT PULLBACK
CROSS BODY MOTION TO Y POSITION
PULLEY SET TO JUST BELOW SHOULDER HEIGHT
3 SETS :15-15-15
2. SEATED DB LATERAL RAISE
SLIGHTLY BENT ARMS
TRY AND BRING DB’S SLIGHTLY BEHIND YOU
IN THE BOTTOM RANGE
3 SETS : 15-15-15
3. LOW INCLINE BB BENCH PRESS
OUTSIDE SHOULDER WIDTH GRIP
OFF THE PINS
WARM UP SETS UNTIL YOU FEEL GOOD TO GO HEAVY
4 SETS : 8-6-4-4 + DROP 4
4. SLIGHT DECLINE DB BENCH PRESS
PLACE WEIGHT PLATE UNDER FRONT OF
BENCH FOR SLIGHT DECLINE
4 REPS : BOTTOM HALF RANGE
4 REPS : FULL RANGE
4 REPS : TOP HALF RANGE
4 SETS : 12-12-12-12
5. PEC DECK FLY
3 SETS : 15-12-10-8 + DROP 6
SUPERSET WITH
LAT PULLDOWN
SHOULDER WIDTH GRIP
4 SETS : 15-15-15-15
6. INCLINE CHEST SUPPORTED DB BUTTERLY RAISE
3 SETS: 12-12-12
SUPERSET WITH
SUPINATED GRIP STANDING DB SHRUG
SLIGHLY LEAN FWD INTO HIP EXTENSION
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. STANDING DB CURL
SUPINATED GRIP
4 SETS : 15-12-10-8 + DROP 6
SUPERSET WITH
SEATED UNILATERAL DB TRICEP OVERHEAD EXTENSION
L-POSITION TO EXTENSION OVERHEAD
4 SETS : 15-12-10-8 + DROP 6
2. STANDING UNILATERAL CABLE ARCHER CURL
D GRIP HANDLE
4 SETS : 15-12-10-8 + DROP 6
SUPERSET WITH
SMITH MACHINE JM PRESS
INSIDE SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + DROP 6
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.