ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues BLACK HILLS BARBELL | @blackhillsbarbell 90 DAYS TO ALPHA | @90daystoalpha BLACK HILLS SUPPLEMENT SCIENCES | @blackhillssupplementsciences PERSONAL FB : ADAM HUNSAKER ————————————...
LEG SESSION QUADS | LIGHT GLUTES | LIGHT HAMS ANTERIOR CALVES | ADDUCTORS ————————————– —————————– ANTERIOR CALVES POSTERIOR TOUCH UP ———...
PUSH SESSION LOWER CHEST | FRONT & MEDIAL DELTS LATERAL & MEDIAL TRIS | POSTERIOR CALVES ————————————– DYNAMIC WARM-UP MENU : BENCH SUPPORTED DB SHOULDER EXTERNAL ROTATION arm rested on bench and hinging fro...
ABS | CALVES | NECK ——————————– 1. SWISS BALL KNEE TUCK ankles on swiss ball from a push up position. pull knees in as you tuck into spinal flexion. 3 sets : failure 2. SWISS BALL OBLIQUE CRUNCH turn to the side slightly in the torso...
PULL SESSION MID/LOWER BACK | LONG HEAD BICEPS FOREARMS | TRAPS | ANT. NECK —————————————————- WARM UP MENU : BENCH SUPPORTED DB SHOULDER EXTERNAL ROTATION arm rested on bench and hinging front to b...
LEG SESSION HAMS | GLUTES | ADDUCTORS LIGHT QUADS | HIP FLEXORS ————————————— DYNAMIC WARM UP MENU : SEATED MACHINE ADDUCTION 2 sets : 15-15 SIDE LYING CABLE ABDUCTION side lying on flat bench with cuff attached just belo...
PUSH SESSION SHOULDERS | UPPER CHEST LONG HEAD TRICEPS | CALVES ———————————– WARM UP MENU : BENCH SUPPORTED DB SHOULDER EXTERNAL ROTATION arm rested on bench and hinging front to back into shoulder external rotation. 2 se...
NECK | CALVES | ABS | TRAPS | ARMS ——————————– dynamic warm up with head turns and rotations 1. LYING NECK FLEXION you’ll be back supported and pulling chin to chest. 3 sets : 15-12-10 2. SIDE LYING NECK RAISE side lying positio...
RESTORATION, ACTIVATION, AND DEVELOPMENT ——————————————————————- FREQUENTLY ASKED QUESTIONS : WATCH THIS VIDEO FOR AN OVERVIEW EACH HIGHLIGHTED HEADING IS ONE TRAINING...
SESSION TWO ——————————————- PL1. SINGLE LEG 45 DEGREE BACK EXTENSION make sure your spine is neutral so you bias the hamstring. 3 sets : 8-8-8 *do both sides PL2. SINGLE LEG SKATER DRAG SQUAT elevate/wedge toes on le...