ALL NEW | DAILY TRAINER | FEB 13 THRU 20
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 2/10/21
– 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
30-10-30 METHOD: 30-second slow negative repetition, followed immediately by 10 faster
positive/negative reps (one second up, two seconds down) with controlled
turnarounds, followed by a finishing 30-second negative rep.
SUPERSETS
DROP SETS
REST PAUSES + DOUBLE REST PAUSES
PROGRESSIVE OVERLOAD
BODYBUILDING
POWERLIFTING
HIGH REPS
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THIS WEEKS ALL NEW SPLIT
FEATURING TRANING CONTENT
FROM ” THE MUSCLE MECHANIC ”
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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. STANDING DB ROCKING TIB RAISE WITH PLANTAR FLEXION
ROCK FROM HEELS TO TOES FROM DORSIFLEXION
TO PLANTAR FLEXION
4 SETS : 20 ISH
SUPERSET WITH
ANKLE AVERSION & EVERSION
3 SETS : 15-15-15
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1. SMITH MACHINE SUMO SQUAT
WIDE STANCE SUMO POSITION
4 SETS : 15-15-8-8
2. NORDIC/INVERSE LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : FAILURE
TEMPO CUE : 3:1:1
3. BLOCK PULL RDL/RACK PULL RDL
HIP WIDTH STANCE
SET PINS AT MID SHIN OR WHERE
YOUR MOBILITY ALLOWS
3 WARM UP SETS
4 SETS : 7-6-5-4 + DROP 7
4. LONG STRIDE DB SPLIT SQUAT
DB LOADING AT SIDES
4 SETS : 15-15-8-8 + DROP 8
TEMPO CUE : 2:1:1
5. UNILATERAL REVERSE HYPER
LOCOMOTION EXECUTION.
FOCUS ON SLOWING THE PENDULUM DOWN
ON THE ECCENTRIC SIDE OF THE SWING.
4 SETS : 20-20-15-15
TEMPO CUE : 2:1:1
6. GLUTE HAM ROLLER/SWISS BALL LEG CURL
HIP WIDTH STANCE
3 SETS : FAILURE
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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. HIGH TO LOW CABLE REAR DELT FLY
DOWNWARD FORCE ANGLE TO MAXIMIZE
SHOULDER EXTENSION
4 SETS : 15-15-15-15
VERY SHORT REST PERIODS
TEMPO CUE : 2:1:1
2. HIGH INCLINE CHEST SUPPORTED
DB LATERAL RAISE
70 ISH DEGREE BENCH ANGLE
4 SETS : 15-15-15-15
TEMPO CUE : 1:0:1
SUPERSET WITH
SEATED EZ BAR EXTERNAL ROTATION
90/90 JOINT ANGLE
4 SETS : 8-8-8-8
3. SEATED SNATCH GRIP BB PIN PRESS
1-2 WARM UP SETS
SET PINS AT BASE OF SKULL HEIGHT
4 SETS : 6-6-6-6 + BIG DROPSET IN WEIGHT (30/10/30)
4. SEATED MACHINE SHOULDER PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 15-15-15
TEMPO CUE : 3:1:1
5. STANDING CABLE CURL
SHOULDER WIDTH GRIP
3 SETS : 12-12-12 + REST PAUSE 6
6. STANDING DB HAMMER CURL
NEUTRAL GRIP POSITION
3 SETS : 20-20-20
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NECK
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*done with head harness, cable. db, or weight plate
1. SIDE NECK RAISE (FLEXION)
LYING ON FLAT BENCH WITH HEAD TURNED
DO BOTH SIDES
2 SETS : 12-12
2. FRONT NECK HEAD TWIST
BACK SUPPORTED ON BENCH
SIDE TO SIDE ROTATION
3 SETS : 10-10-10
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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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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BENT KNEE DB CALF RAISE
DB LOADED ON ACTIVE LEG
4 SETS : 12-12-12-12
2. SQUATTED CALF RAISE
CALF RAISE FROM SQUAT POSITION
BODYWEIGHT ONLY WILL THRASH YOU
3 SETS : FAILURE
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1. SEATED CABLE ROW
SHOULDER WIDTH GRIP
LEANING FWD FOR LOWER LATS
4 SETS : 12-12-12-12 + REST PAUSE 6
TEMPO CUE : 2:1:1
SUPERSET WITH
STANDING SUPINATED GRIP DB SHRUG
REVERSE GRIP SHRUG/ROW MOTION
4 SETS : 8-8-8-8 + DROP 8
2. CHEST SUPPORTED MACHINE ROW
JUST OUTSIDE SHOULDER WIDTH
NEUTRAL GRIP
4 SETS : 7-7-7-7 + DROP 7
TEMPO CUE : 2:0:1
3. CLOSE D GRIP LAT PULLDOWN
ELBOWS IN TIGHT FOR LOWER LATS
4 SETS : 12-12-12-12
TEMPO CUE : 2:0:1
4. SNATCH GRIP LAT PULLDOWN
BEHIND THE HEAD
4 SETS : 12-12-12-12 + DROP 12 ON FRONT SIDE LAT PULLDOWN
TEMPO CUE : 2:0:1
5. SEATED EZ OVERHEAD TRI EXTENSION
INSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12 + REST PAUSE 6
6. BODYWEIGHT TRICEP EXTENSION/PUSH UP
USE A FLAT BENCH WITH PALMS DOWN AND CLOSE TOGETHER
FEET WILL BE ON THE FLOOR
IMAGINE YOU’RE DOING A TRI PRESSDOWN
3 SETS : FAILURE
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ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
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QUADS/ADDUCTORS
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. COPENHAGEN ADDUCTION
3 SETS : 12-12-12
TEMPO CUE : 1:0:1
SUPERSET WITH
SINGLE LEG HAMSTRING DRAG THRUST
BACK TO FRONT LEG DRIVE MOTION, NOT JUST
A HIP THRUST.
3 SETS : 10 ISH (MATCH SIDES FOR REPS)
2. HACK SQUAT
ATHLETIC STANCE WITH TOES OUT
3 WARM UP SETS
4 SETS : 12-12-7-7 + DROP 7
3. CANNONBALL STANCE DB
GOBLET SQUAT
CLOSE V STANCE
HEELS ELEVATED
3 SETS : 15-15-15
TEMPO CUE : 2:1:1
4. SEATED LEG EXTENSION
SETS 1 & 2 LEGS TOGETHER
SETS 3 & 4 : CANNONBALL STANCE
4 SETS : 20-15-20-15
5. LYING DB LEG CURL
DB HELD BETWEEN FEET
USE FLAT BENCH OR FLOOR POSITION
4 SETS : 8-8-8-8
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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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TO HOLD A SUPER LONG ECCENTRIC NEGATIVE STRETCH TO
BYPASS THE ACHILLES AND TAP INTO THE MUSCLES SO THEY
ACTIVATE AND YOU CAN CONNECT WITH THEM.
SET DB’S ON LEGS WITH ELEVATED TOES
HIP WIDTH STANCE
3 SETS : 20-20-20
TEMPO CUE : 2:1:1
2. STANDING UNILATERAL DONKEY CALF RAISE
ELEVATED TOES
LOADING WITH DIP BELT OR SMITH MACHINE
3 SETS : 12-12-12
TEMPO CUE : 1:1:1
1. STANDING CABLE REAR DELT PULLBACK
EXTERNAL ROTATION
CABLE SET TO JUST BELOW SHOULDER HEIGHT.
PULL BACK TO Y POSITION.
3 SETS : 12-12-12
TEMPO CUE : 1:0:1
2. INCLINE CHEST SUPPORTED
DB BUTTERFLY RAISE
30 DEGREE INCLINE
3 SETS : 12-12-12
3. INCLINE DB BENCH PRESS
3 WARM UP SETS
30 DEGREE BENCH ANGLE
4 SETS : 7-7-7-7 + DROP 7
TEMPO CUE : 2:1:1
4. CHEST FOCUSED
GIRONDA DIP
4 SETS : FAILURE
TEMPO CUE : 2:1:1
5. LOW TO HIGH STANDING CABLE FLY
USE D GRIP HANDLES
4 SETS : 12-12-12-12
TEMPO CUE : 2:0:1
SUPERSET WITH
STANDING HUNCHED THORACIC
SPINE DB SHRUG
ROUND THE UPPER BACK BUT
KEEP THE HIPS NEUTRAL
4 SETS : 12-12-12-12
6. LYING BB PULLOVER
SHOULDER WIDTH GRIP
KEEP ARMS PRETTY STRAIGHT FOR CHEST
3 SETS : 8-8-8
TEMPO CUE : 2:1:1
SUPERSET WITH
INCLINE PUSH UP
HANDS ON BENCH OR BOX
COME IN SUPER LOW ON CHEST
3 SETS : FAILURE
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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, cable. db, or weight plate
1. LATERAL NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 15-15
2. * 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. WIDE GRIP LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
2. STRAIGHT ARM ROPE PULLDOWN
ROPE ATTACHMENT
STAY MORE UPRIGHT FOR LOWER LAT S
4 SETS : 12-12-12-12
3. DB PREACHER CURL
4 SETS : 8-8-8-8 + DROP 8
SUPERSET WITH
STANDING CABLE
OVERHEAD TRI PRESS
USE ROPE ATTACHMENT
4 SETS : 8-8-8-8 + DROP 8
4. NARROW GRIP STANDING DB CURL
HOLD DB’S TOGETHER
3 SETS : 15-15-15
SUPERSET WITH
STRAIGHT BAR PRESSDOWN
VERY CLOSE GRIP
3 SETS : 15-15-15
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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
3 SETS : 20-20-20
SUPERSET WITH
UNILATERAL CABLE WRIST FLEXION
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.