02
16
2024
GLUTE CLUB | SESSION 2
SESSION TWO GLUTE & HAM DOMINANT ——————————————- PRIMARY SESSION LIFTS (PL) : *ONLY TRAIN THESE IF YOU DON’T DO THE FULL LEG DAYS ON DAILY TRAINER OR YOUR OWN LEG DAYS PL1. LYING LEG CURL legs...
02
15
2024
2.16.24 | PUSH SESSION : SHOULDERS * UPPER CHEST * LONG HEAD TRICEPS * ANTERIOR NECK
PUSH SESSION SHOULDERS | UPPER CHEST LONG HEAD TRICEPS ANTERIOR NECK ———————————– SESSION : 1. CABLE CROSSOVER HIGH TO LOW REAR DELT FLY | STANDING DB LATERAL RAISE seated position centered to cables crossed over...
02
14
2024
2.15.24 | PULL SESSION : MID BACK * SHORT HEAD BICEPS * TRAPS * POSTERIOR NECK
PULL SESSION MID BACK | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK —————————————————- SESSION : 1. ONE ARM STANDING DB GITTLESON SHRUG ( S/S ) SIDE SUPPORTED SIDE NECK RAISE hang onto a rack post or...
02
14
2024
GLUTE CLUB | SESSION 1
RESTORATION, ACTIVATION, AND SUPERIOR DEVELOPMENT ——————————————————————- FREQUENTLY ASKED QUESTIONS : EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE A...
02
12
2024
2.13.24 | UTILITY DAY | RANGE OF STRENGTH * FOREARMS * ABS FLEXION * CALVES
UTILITY DAY RANGE OF STRENGTH FOREARMS | ABS FLEXION | CALVES ————————————– RANGE OF STRENGTH MOBILITY & RESILIENCY ( 15 min to do all ROS work ) BLOCKED UP HIP FLEXOR WALL STRETCH IN SPLIT POSITION loaded wall stretch...
02
11
2024
2.12.24 | PUSH SESSION | MID & LOWER CHEST * DELTS LATERAL & MEDIAL TRIS * FRONT & SIDE NECK
PUSH SESSION MID & LOWER CHEST | DELTS LATERAL & MEDIAL TRIS FRONT & SIDE NECK ————————————– SESSION : 1. STANDING ONE ARM DB LATERAL RAISE raise out to a wide y position, and not straight out to the sid...
02
10
2024
2.11.24 : LEG SESSION { QUADS * HAMS * GLUTES * ADDUCTORS }
LEG SESSION QUADS | HAMS | GLUTES ADDUCTORS ————————————– — SESSION — 1. LYING LEG CURL (S/S) SEATED MACHINE ADDUCTION hip width stance with slow negs and emphasis on stretch position. | try to increase...
02
09
2024
2.10.24 | PULL SESSION { UPPER BACK * REAR DELTS * TRAPS * LONG HEAD BICEPS * SIDE NECK }
ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues BLACK HILLS BARBELL | @blackhillsbarbell 90 DAYS TO ALPHA | @90daystoalpha BLACK HILLS SUPPLEMENT SCIENCES | @blackhillssupplementsciences CREATOR ACCOUNT : ADAM HUNSAKER | THE MUSCLE MECHANIC ————————...
02
08
2024
NEW SPLIT | 2.8.24 | UTILITY DAY : RANGE OF STRENGTH | CALVES | ROTATIONAL ABS | HIIT
UTILITY DAY RANGE OF STRENGTH | CALVES ROTATIONAL ABS | HIIT ——————————– RANGE OF STRENGTH MOBILITY & RESILIENCY : ( 15 min to do all ROS work ) CALF SMASH WITH LACROSSE BALL ball goes on calf and smashed to hamstring to d...
02
07
2024
NEW SPLIT | 2.7.24 | ARMS : BICEPS | TRICEPS | FOREARMS
ARMS BICEPS | TRICEPS | FOREARMS ——————————– MEAT AND POTATOES LIFT ” ELBOW FLEXION “ 1. STANDING EZ BAR CURL just inside shoulder width supinated grip position. controlled negs always. 3 sets : 12-10-8 + rest pause 3 *pro...