DAILY TRAINER | DEC 12 THRU DEC 19
FOLLOW ME ON THE SOCIALS :
ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
BLACK HILLS BARBELL | @blackhillsbarbell
90 DAYS TO ALPHA | @90daystoalpha
PERSONAL FB : ADAM HUNSAKER
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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
KEY TRAINING/INTENSITY VARIABLES OF THE WEEK
CONCENTRIC ISOMETRIC – HOLD THE TENSION ON THE POSITIVE SIDE OF THE MOVEMENT FOR AS LONG AS YOU CAN. DO THIS AT ABOUT 85% OF THE FULL REP AND YOULL KNOW WHEN YOU GET THIS RIGHT.
SUPERSETS
STANDARD DROP SETS
MECHANICAL DROPSETS
REST PAUSES
PROGRESSIVE OVERLOADING
PYRAMIDS
VERY HIGH REPS
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THIS WEEKS SPLIT
LETS TRAIN!!!
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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 : 20-20-20-20
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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1A. LYING LEG CURL
HIP WIDTH STANCE
2 SETS : 12-12 + 85% CONCENTRIC ISOMETRIC + DROP 8
1B. BODYWEIGHT/NORDIC LEG CURL
INSIDE HIP WIDTH STANCE
2 SETS : 8-8
*YOU MAY GET LESS/MORE THAN 8. GET WHAT YOU CAN!
2. WEIGHTED BACK EXTENSION
NEUTRAL SPINAL POSITION + HIP WIDTH STANCE
FEEL OUT THE HAMSTRINGS ON THIS ONE
4 SETS : 12-10-8-8 + DROP TO BODYWEIGHT FAILURE
*LOADING CAN BE BAND, DB, BB SQUAT LOADED
3. B STANCE DB RDL
CLOSE SPLIT STANCE UNILATERAL RDL
OPPOSITE HAND LOADED AS LEAD LEG
4 SETS : 12-10-8-8 + DROP 8 LAST SET BILATERALLY
4. DB FRONT RACK SPLIT SQUAT
LONGER STRIDE LENGTH + DB’S ON SHOULDERS
4 SETS : 12-10-8-8 + DROP 1 DB AND 6 MORE REPS
(KEEP DB ON SHOULDER OF LEAD LEG)
5. GLUTE HAM ROLLER/RAISE
FEET CLOSE TOGETHER
3 SETS : FAILURE
SUPERSET WITH
BB HACK SQUAT
BB BEHIND YOU + HEELS ELEVATED
JUST OUTSIDE HIP WIDTH STANCE
3 SETS : 15-15-15 + REST PAUSE 8
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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. UNILATERAL REAR DELT CABLE FLY
FOCUS ON BIG STRETCH OF REAR DELT
SLIGHT HIGH TO LOW CABLE MOTION
3 SETS : 12-12-12 + DROPSET 12 BILATERALLY
2. HIGH INCLINE CHEST SUPPORTED
DB BENT ARM LATERAL RAISE
3 SETS : 15-15-15 + DROP 15 + DROP 8
SUPERSET WTH
STANDING SUPINATED GRIP DB SHRUG
SLIGHTLY BENT FWD
3 SETS : 15-15-15
3. SLIDE THE RACK STANDING
BB SHOULDER PRESS
BB SLIDE UP RACK AS YOU PRESS TO OVERHEAD POSITION
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-8 + REST PAUSE 4 + REST PAUSE 4
SUPERSET FIRST 3 SETS WITH
BEHIND THE HEAD BB/EZ BAR PRESS
VERY LIGHT WORK HERE JUST FOR ADDED HYPERTROPHY
3 SETS: 12-12-12
4. DECLINE BB FLOOR PRESS FROM GLUTE BRIDGE
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-8 + DROP 8
SUPERSET WITH
LAT PULLDOWN
EACH SET AS FOLLOWS :
1 & 2 : CLOSE D GRIP (LOWER LATS)
3 & 4 : WIDE SNATCH GRIP (MID/UPPER BACK)
4 SETS : 15-15-15-15
5. FINISHER SEQUENCE
2 ROUNDS
8-12 REPS IN EACH POSITION
ALL 3 ARE ONE SET WITH NO REST
A. CHEST SUPPORTED DB BUTTERFLY RAISE
B. DB NEUTRAL GRIP FRONT RAISE
C. BB/EZ BAR WIDE UPRIGHT ROW
D. DB CHEST SUPORTED REAR DELT RAISE
E. DB INCINE FLY
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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 : 15-12-10
3. *LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 15-12-10
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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 : FAILURE
2. UNILATERAL STANDING CALF RAISE
5 SECOND PAUSES IN THE STRETCH POSITION
2 SECOND PAUSES ON THE CONTRACTION
ADD DB FOR LOADING
3 SETS : 12-12-12 + DROP 12
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1. CHEST SUPPORTED BB SEAL ROW
OUTSIDE SHOULDER WIDTH GRIP
FOCUS ON MID/UPPER BACK
4 SETS : 12-10-8-8 + DROP 8
2. D GRIP LAT PULLDOWN
ELBOWS TUCKED IN FOR LOWER LATS
4 SETS : 15-15-15-15 + DROP 8
3. PULL UP
WIDE GRIP
4 SETS : FAILURE
4. STANDING CROSS BODY UNILATERAL
D GRIP CABLE ROW
STAND SLIGHTLY SIDEWAYS TO THE PULLING LINE
SLIGHT HIGH TO LOW CABLE MOTION
PULL INTO THE LOWER LAT
4 SETS : 12-12-12-12
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
3 SETS : 12-10-8
SUPERSET WITH
CHEST FOCUSED DIPS
3 SETS : FAILURE
6. STANDING CABLE ARCHER CURL
PULLEY SET AT SHOULDER HEIGHT
3 SETS : 12-12-12 + DROP 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/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. SUMO STANCE STRADDLE LIFT
USE T BELL, DB, KB
4 SETS : 12-10-8-8 + DROP 8
2. HACK SQUAT
ATHLETIC STANCE
4 SETS : 12-10-8-8 + REST PAUSE 4 + DROP 8
3. KNEELING DB GOBELT SQUAT
TOES SPIKED TO THE FLOOR
SQUEEZE YOUR QUADS HERE!!!
4 SETS : 15-15-15-15 (ISH)
SUPERSET WITH
BB GOOD MORNING
FEET TOGETHER
4 SETS : 12-12-12-12
4. LEG PRESS
FEET LOW ON PLATFROM AND TOGETHER
STAY ON THE TENSION
3 SETS : 30-30-30
5. LYING LEG CURL
3 SETS : 15-15-15
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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 + DROP 12 BILATERALLY
2. SQUATTED CALF RAISE
FEET TOGETHER
3 SETS : 20-20-20
SUPERSET WITH
DB BETWEEN FEET
3 SETS : 20-20-20
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1. SEATED CABLE REAR DELT PULLBACK
PULLBACK TO Y POSITION
3 SETS :15-15-15
2. STANDING DB BENT ARM LATERARL RAISE
3 SETS : 15-15-15
3. VERY HIGH INCLINE BB BENCH PRESS
WIDE GRIP AND STAY IN THE BOTTOM TO MID RANGE
OF THIS FOR CHEST FOCUS
4 SETS : 12-10-8-8 + DROP 8
4. REVERSE GRIP DB BENCH PRESS
SUPINATED GRIP…INTERESTING!!
4 SETS : 12-10-8-8 + REST PAUSE 4
5. SEATED CABLE FLY
PEC HEIGHT PULLEYS + FOAM ROLLER BEHIND YOUR
MID/UPPER BACK
3 SETS : 12-12-12 + DROP 12
SUPERSET WITH
SEATED CABLE ROW
SHOULDER WIDTH NEUTRAL GRIP
FIRST 2 SETS PULL LOW WHILE LEANING FWD
LAST 2 SETS PULL HIGHER WITH UPRIGHT TORSO POSITION
4 SETS : 12-12-12 + DROP 12
6. CHEST/TRI FOCUSED DIPS
3 SETS: 12-12-12
SUPERSET WITH
SEATED BB SHRUG
OUTSIDE SHOULDER WIDTH 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/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 : 15-12-10
3. *LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 15-12-10
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1. STANDING EZ BAR CURL
SUPINATED SHOULDER WIDTH GRIP
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
TRICEP 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
2. INCLINE DB CURL
HIGH INCLINE BACK SUPPORTED
SUPINATED GRIP POSITION
4 SETS : 12-10-8-8 + DROP 8
SUPERSET WITH
SMITH MACHINE SEATED OVERHEAD TRI EXTENSION
INSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-8 + DROP 8
3. STANDING DB HAMMER CURL
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-10-8-8 + DROP 8 + DROP 8
SUPERSET WITH
DB SKULL CRUSHER
DB’S IN NEUTRAL POSITION
4 SETS : 12-10-8-8 + DROP 8 + DROP 8
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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
D GRIP HANDLE
3 SETS : 20-20-20
SUPERSET WITH
UNILATERAL CABLE WRIST FLEXION
D GRIP HANDLE
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.