RECOVERY DAY MOBILITY | MYOFASCIAL RELEASE | PASSIVE THERAPY ————————————— 1. 15 MINUTES MOBILITY WORK 2. 15 MINUTES MYOFASCIAL RELEASE 3. 30+ MIN STEADY LISS CARDIO ( LOW INTENSITY STEADY STATE ) 4. THERAPY ( SAUNA...
PUSH SESSION SHOULDERS | UPPER CHEST LONG HEAD TRICEPS ANTERIOR NECK ———————————– SESSION : 1. SEAL POSITION DB REAR DELT FLY | SEATED DB LATERAL RAISE TO 90/90 PULLBACK EXT. ROTATION high bench position chest supp...
PULL SESSION LATS | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK —————————————————- SESSION : 1. SEATED DB SHRUG (S/S) SIDE SUPPORTED NECK RAISE seated and back supported position with dbs neutral (pa...
UTILITY DAY RANGE OF STRENGTH FOREARMS | ABS | GASTROCS TIBIALIS ————————————– RANGE OF STRENGTH MOBILITY & RESILIENCY ( 15 min to do all ROS work ) BLOCKED UP HIP FLEXOR WALL STRETCH IN SPLIT POSITION loaded wall stre...
RESTORATION, ACTIVATION, AND SUPERIOR DEVELOPMENT ——————————————————————- FREQUENTLY ASKED QUESTIONS : EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE A...
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 hip...
PUSH SESSION MID & LOWER CHEST | DELTS LATERAL & MEDIAL TRIS FRONT & SIDE NECK ————————————– SESSION : 1. SEATED DB LATERAL RAISE TO SHOULDER EXTERNAL ROTATION standard lateral raise that gets pulled bac...
LEG SESSION QUADS | HAMS | GLUTES ADDUCTORS ————————————– — SESSION — 1. GLIDER CURL (S/S) COPENHAGEN ADDUCTION lying glute ham raise using a roller cart, sliders, or swiss ball | side plank hip int rot...
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 ————————...
UTILITY DAY RANGE OF STRENGTH | SOLEUS TIBS | 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 hamstri...