DAILY TRAINER | DEC 19 THRU DEC 26
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 DEC 18. 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
SPLIT CHANGE COMING SOON…
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
REP TEMPOS : WE ARE ONLY USING A 3 POINT TEMPO WITHOUT THE CONCENTRIC HOLDING COMPONENT. SEE THIS CHART FOR REFERNCE
SUPERSETS
STANDARD DROP SETS
REST PAUSES
PROGRESSIVE OVERLOADING
PYRAMIDS
VERY HIGH REPS
HIGH REP HYPERTROPHY LADDERS
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THIS WEEKS SPLIT
MERRY CHRISTMAS. LET’S 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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1. STANDING UNILATERAL ROCKING TIB RAISE
ROCK FROM PLANTAR FLEXION TO DORSIFLEXION
SLIGHT HEEL ELEVATION
4 SETS : 20-20-20-20
SUPERSET WITH
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. NORDIC LEG CURL
INSIDE HIP WIDTH STANCE
BAND DELOADED IF POSSIBLE
4 SETS : FAILURE
TEMPO CUE : 3:1:1
2. SUMO STANCE BB PIN SQUAT
VERY WIDE STANCE WITH TOES OUT
SET RACK PINS TO YOUR MOBILITY ALLOWANCE
4 SETS : 10-10-10-10 + DROP 10
TEMPO CUE : 3:1:1
3. WEIGHTED BACK EXTENSION
HIP WIDTH STANCE
TRY TO SQUAT LOAD THIS IF YOU CAN WITH
BB ON YOUR BACK. VERY HARD.
4 SETS : 12-10-8-8 + DROP 8 LAST SET BILATERALLY
TEMPO CUE : 3:0:1
4. SLIGHT REVERSE DECLINE LYING DB LEG CURL
HOLD DB BETWEEN FEET
4 SETS : 10-10-10-10 + DROP 10
5. DB SIDE LOADED SPLIT SQUAT
FRONT FOOT ELVATED ( A FEW INCHES)
4 SETS : 8-8-8-8 + DROP 8
TEMPO CUE : 2:0:1
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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
AT PEAK CONTRACTION, SHRUG UPWARDS
4 SETS : 12-12-12-12 + REST PAUSE 6
TEMPO CUE : 2:1:1
SUPERSET WITH
INCLINE CHEST SUPPORTED DB SHRUG
4 SETS : 10-10-10-10 + REST PAUSE 5
TEMPO CUE : 2:0:1
2. STANDING DB LATERAL RAISE
LET DB’S KINDA COME BEHIND YOU IN THE BOTTOM
4 SETS : 30-25-20-15 + DROP 10 + DROP 10
TEMPO CUE : 1:0:1
3. SEATED SMITH MACHINE BEHIND THE HEAD PRESS
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-15-15-15
TEMPO CUE : 2:0:1
4. HIGH INCLINE DB BENCH PRESS
4 SETS : 8-8-8-8 + DROP 8 ON DB SQUEEZE PRESS
TEMPO CUE : 3:1:1
5. PULL UP
4 SETS : FAILURE
USE LAT PULLDOWN IF NEEDED TO TRAIN THIS OUT EFFECTIVELY
SET 1 : WIDE GRIP
SET 2 : JUST OUTSIDE SHOULDER WIDTH GRIP
SET 3 : INSIDE SHOULDER WIDTH NEUTRAL GRIP
SET 4 : INSIDE SHOULDER WIDTH CHIN GRIP
TEMPO CUE : 2:0:1
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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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ACCESORY WORK MENU LINK IS OUT IN THE WORKOUT LINKS AREA
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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DB LOADING
4 SETS : 10-10-10-10 + DROP 10 DONKEY CALF RAISE
TEMPO CUE : 2:1:1
2. SEATED UNILATERAL CALF RAISE
5 SECOND PAUSES IN THE STRETCH POSITION
2 SECOND PAUSES ON THE CONTRACTION
3 SETS : 15-15-15
TEMPO CUE : 2:3:1
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1. LAT PULLDOWN
SHOULDER WIDTH D GRIP
4 SETS : 15-15-15-15 + ADD WEIGHT AND DO 5 REPS
TEMPO CUE : 2:0:1
2. CHEST SUPPORTED MACHINE ROW
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-10-20 + ADD WEIGHT AND DO 5 REPS
TEMPO CUE : 3:0:1
3. STANDING CROSS BODY D GRIP CABLE ROW
ADD SLIGHT ROTATION AND THIS NAILS THE LOWER LATS
PULLEY SET FOR SLIGHTLY HIGH TO LOW MOTION
3 SETS : 10-10-10 + DROPSET TO CABLE COMPOUND ROW
TEMPO CUE : 3:0:1
4. PULL UP
WIDE GRIP AND SHORTENED RANGE TO
TARGET MID/UPPER BACK
4 SETS : FAILURE ON BODYWEIGHT
TEMPO CUE : 2:0:1
5. CHEST FOCUSED DIPS
4 SETS : 10-10-10-10
ADD LOADING VIA DIP BELT
CHEST OVER THE MOVEMENT LIKE A DECLINE PRESS
6. SEATED INCLINE DB COMMMORFORD CURL
WIDE SUPINATED GRIP
4 SETS : 10-10-10-10 + 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. HANGING BB SPLIT SQUAT
BAR SUSPENDED UNDERNEATH YOU
REAR FOOT ELEVATED A FEW INCHES
4 SETS : 8-8-8-8 + DROPSET TO ZOMBIE LUNGE FAILURE
ZOMBIE LUNGE LEADS THE SAME LEG EVERY STEP
TEMPO CUE : 2:0:1
2. LINEAR HACK SQUAT
SUB : BB HACK SQUAT
ATHLETIC STANCE
4 SETS : 10-10-10-10 + REST PAUSE 5
TEMPO CUE : 2:0:1
3. LEG PRESS
4 SETS : 30-20-30-20
SETS 1 & 2 : SUMO STANCE HIGH AND WIDE
SETS 3 & 4 : INSIDE HIP WIDTH STANCE AND LOW
TEMPO CUE : 1:0:1
4. SEATED LEG EXTENSION
SET 1 : FEET TOGETHER
SET 2 : FEET WIDE
SET 3 : CANNONBALL STANCE
SET 4 : HIP WIDTH & TOES POINTED INWARD
4 SETS : 20-20-20-20
TEMPO CUE : 1:0:1
5. SINGLE LEG GLUTE HAM ROLLER/RAISE
3 SETS : FAILURE
TEMPO CUE : 2:0:1
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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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SLIGHT BEND IN KNEE JOINT
3 SETS : 12-12-12 + DROP 12
TEMPO CUE : 2:0:1
2. SQUATTED CALF RAISE
GO HARD UP ONTO YOUR TOES. THIS IS NASTY
3 SETS : 20-20-20
TEMPO CUE : 2:0:1
SUPERSET WITH
DB BETWEEN FEET
3 SETS : 20-20-20
TEMPO CUE : 1:0:1
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1. SEATED CABLE FLY
NO ATTACHMENTS FOR NEUTRAL POSITION
CABLE SET AT UPPER CHEST HEIGHT
3 SETS : 15-15-15
TEMPO CUE : 2:0:1
2. CHEST SUPPORTED DB BUTTERFLY RAISE
MIDDLE OF THE ROAD INCLINE SETTING
3 SETS : 10-10-10
SUPERSET WITH
STANDING BENT ARM DB LATERAL RAISE
3 SETS : 25-20-15
3. LOW INCLINE DB BENCH PRESS
PRESS UP AND IN SLIGHTLY
4 SETS : 8-8-8-8 + DROP 4
TEMPO CUE : 2:1:1
4. OVERHAND CHEST FOCUSED DIP
USE SMITH MACHINE OR A BB.
WITH BENCH BEHIND YOU TO ELEVATED LEGS.
YOULL WANT TO BE OVER THE BAR SO ITS LIKE A DECLINE PRESS.
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : FAILURE
TEMPO CUE : 1:0:1
5. BANDED PUSH UP
RESISTANCE BAND AROUND YOUR BACK TO ADD TENSION
THIS WILL BE VERY HARD
3 SETS : FAILURE
TEMPO CUE : 2:1:1
SUPERSET WITH
SEATED CABLE ROW
D GRIP HANDLE
FIRST 2 SETS PULL LOW WHILE LEANING FWD
LAST 2 SETS PULL HIGHER WITH UPRIGHT TORSO POSITION
4 SETS : 20-15-20-15
TEMPO CUE : 2:0:1
6. ROPE TRI PRESSDOWN
3 SETS : 25-20-15
TEMPO CUE : 1:0:1
SUPERSET WITH
STANDING CABLE FRONT RAISE TO OVERHEAD
& UPWARD SHRUG AT THE TOP
OUTSIDE SHOULDER WIDTH OVERHAND GRIP
3 SETS : 8-8-8
TEMPO CUE : 3:0:1
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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 SUPINATED GRIP DB CURL
SUPINATED SHOULDER WIDTH GRIP
3 SETS : 25-20-15 + ADD WEIGHT AND DO 5 MORE REPS
SUPERSET WITH
WIDE GRIP CABLE TRI PRESSDOWN
3 SETS : 25-20-15 + ADD WEGHT AND DO 5 MORE REPS
2. UNILATERAL DB PREACHER CURL
4 SETS : 8-8-8-8 +DROP 8
SUPERSET WITH
DB NEUTRAL GRIP SKULL CRUSHER
4 SETS : 8-8-8-8 + DROP 8
3. STANDING DB HAMMER CURL WITH
ZOTTMAN NEGATIVE
SHOULDER WIDTH NEUTRAL GRIP AND
PRONATED GRIP NEGATIVES
4 SETS : 10-10-10-10 + REST PAUSE 5
SUPERSET WITH
UNILATERAL DB KICKBACK
DB IN NEUTRAL POSITION WITH
ACCENTUATED CONTRACTION
4 SETS : 10-10-10-10 + REST PAUSE 5
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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)
*******
****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.