PULL SESSION
FOLLOW ME ON THE SOCIALS :
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CURRENT SPLIT :
VIA 90 DAYS TO ALPHA
1. PULL (SATURDAY)
2. LEGS (SUNDAY)
3. PUSH (MONDAY)
A. ALPHA GLUTES/ACCESSORY WORK (TUESDAY)
4. PULL (WEDNESDAY)
5. LEGS (THURSDAY)
6. PUSH (FRIDAY)
B. ALPHA GLUTES/RECOVERY WORK (FRIDAY)
FREQUENTLY ASKED QUESTIONS :
THERE ARE 6 NEW DAILY TRAINER WORKOUTS EVERY WEEK AND 2 ALPHA GLUTES SESSIONS. THEY ARE INDICATED ABOVE.
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.
!!! WARNING !!!
WE ARE HERE AS STUDENTS TO BROADEN OUR TRAINING HORIZONS. THIS IS SUPPOSED TO BE HARD AND CHALLENGING. IT’S OK IF YOU CAN’T DO EVERYTHING. TRY YOUR BEST. YOUR MAIN GOALS SHOULD BE TO LEARN TO TRAIN HARD AND MAKE PROGRESSIONS. THE PURPOSE OF THESE WOKROUTS IS TO KEEP NEW AND CHALLENGING VARIBALES COMING AT US EVERY WEEK. WE ARE HERE TO GET BETTER.
LET’S TRAIN!!!
THE MUSCLE MECHANIC
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THIS WEEKS ALL NEW SPLIT
FEATURING TRANING CONTENT FROM ” THE MUSCLE MECHANIC ”
KEY TRAINING/INTENSITY TIP OF THE WEEK
MUSCLES DON’T GET CONFUSED. THEY ARE EITHER WORKED
TO CREATE ADAPTATIONS OR THEY ARE NOT. THIS MEANS A
HODGE PODGE OF RANDOMNESS WON’T BE THE BEST ROUTE. THIS
ALSO DOESN’T MEAN DO THE EXCAT SAME ROUTINE FOREVER –
BC YES THAT IS QUITE BORINING EXTRAPOLATED OVER
YEARS OF TIME. I’D QUIT TOO.
***also lots of scap health stuff with reverse shrugs and hangs this week
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PULL SESSION
UPPER BACK | TRAPS | SHORT HEAD BICEPS
POSTERIOR NECK
(SATURDAY)
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DYNAMIC WARM-UP MENU :
BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15
CHEST SUPPORTED DB REAR DELT RAISE
flat bench chest support making sure to bias the
rear delt and not the back. this opens up the chest
for pressing also.
2 sets : 20-20
STANDING DB FULL OVERHEAD FRONT RAISE
another mobilizer and warm up for the shoulders to prime
for upper body work.
2 sets : 10-10
SESSION :
1. SLIGHT DECLINE EZ BAR PULLOVER
2 sets : shoulder width pronated grip with bent arms
2 sets : just outside shoulder width grip w straight arms
4 sets : 15-15-10-10
2. BENT OVER NEUTRAL GRIP BB PENDLAY
PIN ROW | HANGING LAT STRETCH
stance is feet close together and only bent over so
BB is just below knee height in bottom position. your
torso should be around 45 to 60 degree angle in hip
extension. set rack safeties to your range for the bottom position| hang with
a just outside shoulder width grip to stretch
the back – hang as long as you can.
5 sets : 6-6-6-6-6
3. SEATED MACHINE ROW
neutral grip shoulder width. if you can get setup to
where you are leaning slightly into the row in
the stretch, then pull to straight vertical position, hold
the contraction, then lean back some – it’ll hit a
little harder that way.
3 sets : 10-10-10 + drop 10
superset with
STANDING DB SHRUG
3 sets : 10 to 15
wide pronated grip
4 sets : 15-12-10-8 + drop 8
compound set with
LAT PULLDOWN REVERSE SHRUG
this one uses the same setup and you shrug
pull downwards into these. grip drops in
to shoulder width.
4 sets : 10-10-10-10
use the following grips and take say
5 to 8 breaths as rest periods between each position change.
between full sets take a tad longer break.
2-3 sets : 10 ish in each positiona) reverse grip inside shoulder width
b) close grip supinated
c) wide grip supinated
d) shoulder width drag curl
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POSTERIOR NECK
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dynamic warm up with head turns, rolls, and lateral flexions
1. CHEST SUPPORTED NECK EXTENSION on
REVERSE HYPER
head harness is a game
changer for neck and thoracic strength.
3 sets : 15-12-10 + drop 10
2. BENCH NECK BRIDGE
back of head on bench and using neck extension
you’ll lift yourself up. be super careful with these if
you’re inexperienced. avoid them if you have a weak neck.
3 sets : failure
Question – Behind the Head Lat Pulldown. I’ve heard this is hard on the shoulder joint? Any proof to that?
This one can group with pressing behind the head. I’ve often seen people struggle with both due to lack of mobility and stability and that can cause pain in the movement. A lack of mobility is usually the pain signaler.
If you can control every part of every rep, they are just fine once you learn your current active ROM and what an actual full ROM is.
So is it bad? Yes and no and that depends on who is doing it, their shoulder health, and how well the move in that behind the head postion.
I’ve never been afraid to program it but i have watched people butcher and struggle through it.
Gotcha. Thank you!