LEG SESSION HAMS | GLUTES | QUADS ABDUCTORS ————————————— DYNAMIC WARM UP MENU OPTIONS : HIP AIRPLANES internal and external hip rotation warm up SEATED MACHINE ABDUCTION 2 sets : 15 to 20 BODYWEIGHT LEG EXTENSION kneeli...
PULL SESSION MID BACK | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK —————————————————- DYNAMIC WARM UP MENU OPTIONS : STRAIGHT ARM EZ BAR PULLOVER pronated just outside shoulder width g...
RESTORATION, ACTIVATION, AND SUPERIOR DEVELOPMENT ——————————————————————- FREQUENTLY ASKED QUESTIONS : WATCH THIS VIDEO FOR AN OVERVIEW EACH HIGHLIGHTED HEADING IS ONE...
SESSION TWO ——————————————- PRIMARY SESSION LIFTS : PL1. ONE LEG SEATED ADDUCTION sitting angled on machine only using one side to pull hip adduction ( inward ). 3 sets : 12 to 15 *prog overload each set in su...
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 HAMS | GLUTES | QUADS ABDUCTORS ————————————— DYNAMIC WARM UP MENU OPTIONS : HIP AIRPLANES internal and external hip rotation warm up SEATED MACHINE ABDUCTION 2 sets : 15 to 20 BODYWEIGHT LEG EXTENSION kneeli...
PUSH SESSION SHOULDERS | UPPER CHEST LONG HEAD TRICEPS ANTERIOR NECK ———————————– WARM UP MENU OPTIONS : BENCH SUPPORTED DB SHOULDER EXTERNAL ROTATION arm rested on bench and hinging front to back into shoulder external r...
UTILITY DAY ABS | CALVES | FOREARMS RANGE OF STRENGTH ————————————– RANGE OF STRENTH HIP MOBILITY : BLOCKED UP HIP FLEXOR WALL STRETCH IN SPLIT POSITION. loaded wall stretch with back knee on yoga blocks and leg up wall. f...
PULL SESSION UPPER BACK | REAR DELTS | TRAPS LONG HEAD BICEPS | ROTATIONAL NECK ————————————– DYNAMIC WARM-UP MENU OPTIONS : BENCH SUPPORTED DB SHOULDER EXTERNAL ROTATION arm rested on bench and hinging front to back into...
LEG SESSION QUADS | HAMS | GLUTES ADDUCTORS ————————————– DYNAMIC WARM-UP MENU OPTIONS : STANDING PRONATED AND SUPINATED CALF RAISES 25lb weight plate with toes elevated on there and toes out 45 degrees driving into prona...