DAILY TRAINER | JAN 9 THRU JAN 16
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 28. 2020
– HAMSTRINGS/GLUTES/LIGHT QUADS/ANTERIOR CALVES
– SHOULDERS/BICEPS/LIGHT CHEST/NECK
– ALPHA GLUTES/ACCESSORY WORK
– LATS/TRAPS/TRICEPS/POSTERIOR CALVES
QUADS/HAMSTRINGS/LIGHT GLUTES
CHEST/SHOULDERS/TRAPS/CALVES
ALPHA GLUTES/ACCESSORY WORK
BACK/BICEPS/TRICEPS/FOREARMS/NECK
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
CLUSTER SETS
DROP SETS
REST PAUSES
PROGRESSIVE OVERLOAD
BODYBUILDING PYRAMIDS
POWERLIFTING PYRAMIDS
HIGH REPS
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THIS WEEKS NEW SPLIT
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HAMSTRINGS/GLUTES
LIGHT QUADS/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. SEATED & LEGS HANGING DB TIB RAISE
LEGS HANGING OFF BENCH WITH DB HELD IN FEET
4 SETS : 25-25-25-25
SUPERSET WITH
ANKLE EVERSION & AVERSION
BODYWEGHT MOTION ONLY
MAY NEED TO PHSICALLY MOVE YOUR ANKLE TO ASSIST THE MOTIONS
3 SETS : 15-15-15
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1. FRONT RACK DB SUMO SQUAT
DB’S STACKED ON SHOULDERS
4 SETS : 15-10-8-6 + DROP 6
TEMPO CUE : 2:1:1
2. NORDIC LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : FAILURE
TEMPO CUE : 3:1:1
3. BB RDL
3 WARM UP SETS
4 SETS : 8-6-4-4 + DROP 4
TEMPO CUE : 2:1:2
4. BACK EXTENSION
HIP WIDTH STANCE
4 SETS : 15-10-8-6
5. CANNONBALL STANCE BB SQUAT
CLOSE V STANCE & HEELS ELEVATED
4 SETS : 8-8-8-8 + REST PAUSE 4
TEMPO CUE : 2:1:1
6. DB ZOMBIE LUNGE
LEAD WITH SAME LEG EACH STEP. THEN
DO THE OTHER SIDE.
2 SETS : 40-40 ( 20 ON EACH SIDE)
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SHOULDERS/BICEPS
LIGHT CHEST/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. INCLINE CHEST SUPPORTED
DB BUTTERFLY RAISE
PERFOM LIKE BUTTERLY SWIMMING STROKE
4 SETS : 10-10-10-10
SUPERSET WITH
INCLINE CHEST SUPPORTED
DB SUPINATED REAR DELT RAISE
4 SETS : 12-12-12-12
TEMPO CUE : 1:1:1
2. SEATED DB SAVICKAS PRESS
SEATED WITH LEGS OUT IN FRONT OF YOU
4 SETS : 6-6-6-6
TEMPO CUE : 2:1:1
SUPERSET WITH
DB FLOOR PRESS
4 SETS : 8-8-8-8
3. STANDING BB SNATCH GRIP PRESS
BEHIND THE HEAD
4 SETS : 15-10-8-6 + DROP 10
TEMPO CUE : 2:0:1
4. CABLE UNILATERAL LATERAL RAISE
4 SETS : 15-15-15-15
TEMPO CUE : 1:0:1
SUPERSET WITH
EZ BAR UPRIGHT ROW
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
5. STANDING SUPINATED DB CURL
3 SETS : 15-12-10 + DROP 5
6. CABLE PREACHER HAMMER CURL
USE ROPE OR NUETRAL HANDLES IF POSSIBLE
3 SETS : 15-12-10 + DROP 5
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NECK
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*done with head harness and cable setup
1. SIDE LYING 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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LATS/TRAPS
TRICEPS
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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HIP WIDTH STANCE
4 SETS : 15-10-8-20
TEMPO CUE : 2:1:1
2. UNILATERAL BENT KNEE DB
CALF RAISE
TOES ELEVATED
3 SETS : 15-10-8
TEMPO CUE : 2:3:1
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1. STANDING CABLE COMPOUND ROW
SHOULER WIDTH NEUTRAL GRIP
4 SETS : 15-15-12-12 + REST PAUSE 6
TEMPO CUE : 3:1:1
2. BENT OVER DB ROW
HIGHER TORSO ANGLE FOR MID/UPPER BACK
4 SETS : 8-8-8-8 + REST PAUSE 4
TEMPO CUE : 2:0:1
3. CLOSE CHIN GRIP LAT PULLDOWN
ELBOWS TIGHT TO SIDES
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
TEMPO CUE : 2:0:1
4. LEANING FWD SEATED CABLE ROW
CLOSE D GRIP
4 SETS : 15-12-10-10
TEMPO CUE : 2:0:1
SUPERSET WITH
SEATED CABLE TRAP PULL
ROW UP HIGH INTO YOUR TRAPS
FEEL THIS ONE OUT AND CONNECT
4 SETS : 8-8-8-8
5. SEATED DB OVERHEAD EXTENSION
PALMS UP INTO SINGLE DB
4 SETS : 15-10-8-6 + DROP 6
6. STANDING ROPE PRESSDOWN
4 SETS : 15-15-15-15 + DROP 8
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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 YOUR STANCES FOR MOBILITY
4 SETS : FAILURE
TEMPO CUE : 2:0:1
SUPERSET WITH
LYING LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : 8-8-8-8
TEMPO CUE : 3:1:1
2. HACK SQUAT
ATHLETIC STANCE
3 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8
TEMPO CUE : 3:2:1
3. DB BULGARIAN SPLIT SQUAT
SINGLE DB LOADED AND USE SOMETHING
TO GRAB ON FOR STABLITY
4 SETS : 15-10-8-6 + REST PAUSE 6
TEMPO CUE : 2:1:1
4. SUMO STANCE SMITH MACHINE SQUAT
4 SETS : 15-12-8-6 + DROP 6
TEMPO CUE : 3:0:1
5. REAR FOOT ELEVATED DB RDL
THINK LIKE BULGARIAN SPLIT SQUAT
BUT WITH HIP EXTENSION
4 SETS : 8-8-8-8 (8 ON EACH SIDE)
TEMPO CUE : 2:0:1
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CHEST/SHOULDERS
TRAPS/CALVES
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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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HIP WIDTH STANCE
3 SETS : 15-15-15
TEMPO CUE : 2:3:1
2. SINGLE LEG STANDING
DB DONKEY CALF RAISE
DB LOADED IN SAME HAND AS
WORKING LEG
3 SETS : 10-10-10
TEMPO CUE : 2:3:1
SUPERSET WITH
ROCK FROM PLANTAR FLEXION INTO DORSIFLEXION
3 SETS : 15-15-15___________________________________________________________
1. LYING DB PULLOVER
NEUTRAL POSITION WITH A DB
IN EACH HAND
4 SETS : 10-10-10-10
TEMPO CUE : 3:0:1
SUPERSET WITH
BENT ARM DB LAERAL RAISE
4 SETS : 20-15-10-20
2. BENT OVER DB
SUPINATED REAR DELT RAISE
3 SETS : 15-15-15
3. CHEST FOCUSED DIPS
4 SETS : 15-10-8-6 + REST PAUSE 6
TEMPO CUE : 2:1:1
4. LOW INCLINE DB BENCH PRESS
3 WARM UP SETS|
4 SETS : 8-6-4-4 + DROP 4
TEMPO CUE : 1:0:1
5. SEATED CABLE FLY
FOAM ROLLER BEHIND THE BACK
CABLE SET AT MID CHEST HEIGHT
4 SETS : 15-12-10-10 + DROP 10
TEMPO CUE : 2:1:1
6. STANDING DB SHRUG
ROUND THORACIC SPINE BUT
KEEP LUMBAR POSITION NEUTRAL
3 SETS : 12-12-12
TEMPO CUE : 2:1:1
SUPERSET WITH
BB BENCH PRESS
OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 8-8-8
TEMPO CUE : 2:1:1
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ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP
FOR THESE WORKOUTS – 5$/MONTH)
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BACK/BICEPS
TRICEPS/NECK
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. BENT OVER BB ROW
SHOULDER WIDTH SUPINATED GRIP
4 SETS : 15-10-8-6
2. CROSS BODY UNILATERAL CABLE ROW
CONNECT WITH THE LOWER LATS
AS YOU PULL ACROSS YOUR BODY
4 SETS : 12-12-12-12
SUPERSET WITH
LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8
3. SUPINATED INCLINE DB CURL
BACK SUPPORTED ON INCLINE BENCH
4 SETS : 8-8-8-8 + DROP 8
SUPERSET WITH
WIDE GRIP TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-10-8-6 + DROP 6
4. INCLINE CHEST SUPPORTED DB
HAMMER CURL
4 SETS : 15-10-8-6 + DROP 6
SUPERSET WITH
DB SINGLE ARM OVERHEAD TRI
EXTENSION
BEHIND THE HEAD
4 SETS : 8-8-8-8 + 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. DB WRIST EXTENSION
BENCH SUPPORTED
3 SETS : 20-20-20
SUPERSET WITH
BB WRIST FLEXION
BENCH SUPPORTED
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.