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...
ARMS : BICEPS | TRICEPS | FOREARMS ——————————– MEAT AND POTATOES LIFT ELBOW FLEXION 6 WEEK PROGRESSION 1. STANDING BB CURL supinated grip position shoulder width 3 sets : 12-10-8 *prog overload each set in succession superset with MEA...
LEG SESSION HAMS | GLUTES | QUADS ABDUCTORS ————————————— SESSION : 1. GLUTE HAM RAISE Keep a straight line from knee to hip to shoulder. Lower under control until the knees are nearly extended and the lifter is approxima...
PUSH SESSION : SHOULDERS | UPPER CHEST LONG HEAD TRICEPS ANTERIOR NECK ———————————– SESSION : 1. ONE ARM REAR DELT SHOULDER EXTENSION | ONE ARM STANDING DB LATERAL RAISE think pullover long arm lever, but stand so...
PULL SESSION LATS | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK —————————————————- SESSION : 1. INCLINE CHEST SUPPORTED DB SHRUG (S/S) SIDE SUPPORTED NECK RAISE incline set to 60 degrees and chest su...
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. GLUTE HAM RAISE Kee...
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...