Author archive: Adam
09
28
2022

PULL 1

ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues BLACK HILLS BARBELL | @blackhillsbarbell 90 DAYS TO ALPHA | @90daystoalpha BLACK HILLS SUPPLEMENT SCIENCES | @blackhillssupplementsciences PERSONAL FB : ADAM HUNSAKER ————————————...

09
28
2022

LEGS 1

 LEG SESSION QUADS | LIGHT GLUTES | LIGHT HAMS ANTERIOR CALVES | ADDUCTORS ————————————– —————————– ANTERIOR CALVES POSTERIOR TOUCH UP ———...

09
28
2022

PUSH 1

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...

09
28
2022

ABS | CALVES | NECK

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...

09
28
2022

PULL 2

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...

09
28
2022

LEGS 2

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...

09
28
2022

PUSH 2

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...

09
28
2022

NECK | CALVES | ABS | TRAPS | ARMS

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...

09
28
2022

SESSION ONE

RESTORATION, ACTIVATION, AND DEVELOPMENT ——————————————————————- FREQUENTLY ASKED QUESTIONS : WATCH THIS VIDEO FOR AN OVERVIEW EACH HIGHLIGHTED HEADING IS ONE TRAINING...

09
28
2022

SESSION TWO

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...

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