NEW!!! DAILY TRAINER : MAR 14 THRU 21
FOLLOW ME ON FACEBOOK, IG. AND YOUTUBE :
FB : ALPHA ELITE PHYSIQUES
PERSONAL FB : ADAM HUNSAKER
FB : ALPHA ELITE PHYSIQUES SUPPS SHOP
IG : @ALPHA_ELITE_PHYSIQUES
YOUTUBE : ALPHAELITEPHYSIQUES
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ACCESSORY WORK MENU
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***ACCESSORY WORK IS JUST THAT, THE EXTRA LITTLE THINGS TO WORK ON TO BECOME BETTER AND MORE VERSATILE IN TRAINING AND BRING UP SOME OF THE POSSIBLE WEAK POINTS YOU MAY HAVE.
– MOBILITY MENU –
1. SEE “ALPHA MOBILITY GUIDE“
2. FOLLOW @JOETHERAPY ON INSTAGRAM FOR MUSCLE RELEASE TECHNIQUES
3. CHECK OUT MOBILITY WOD ON YOUTUBE
4. DEFRANCO’S LIMBER 11
5. ASK COACH WHAT MOBILITY TO DO BASED ON YOUR INDIVIDUAL ISSUES/NEEDS
***ADDRESS YOUR MOBILITY ISSUES….THEY WON’T FIX THEMSELVES***
– CONDITIONING MENU –
2. IF YOU’RE ON MANAGEMENT COACHING, ASK COACH HOW TO APPLY CARDIO/CONDITIONING TO YOUR PROGRAM. GENERALLY SPEAKING 2-3 HIIT SESSIONS WEEKLY WILL BE ADEQUATE FOR THOSE WANTING TO ADD IN SOME CONDITIONING WORK. 10-15 MINUTE SESSIONS IS ALL YOU WILL NEED.
MY PERSONAL CONDITIONING ROUTINE CURRENTLY :
20-30 MIN WALKS IN THE EVENINGS (4-5 TIMES A WEEK)
– CORE MENU –
LOWER ABS
1. DECLINE/FLAT BENCH BODYWEIGHT KNEE TUCK 2-3X12-20
2. HANGING TOE TO BAR WITH TUCKED KNEES 2-3XFAILURE
3. LEG LIFT AND HIP TUCK W/ STABILITY BALL BETWEEN ANKLES 2-3X20
4. LYING BANDED KNEE TUCKS 2-3X12-20
5. SWISS BALL PIKES OR CONCEPT 2 ROWER PIKES 2-3X12-20
MID/UPPER ABS
1. WEIGHTED HANGING KNEE RAISE (USING DIP BELT) 2-3X8-12
2. SICILIAN CRUNCH 2-3X4-6
3. WEIGHTED PLATE CRUNCH 2-3X12-20
4. SUSPENSION/TRX KNEE TUCKS2-3X12-20
TRANSVERSE ABS /OBLIQUES
1. BANDED OBLIQUE KNEE RAISE 2-3X12-20
2. HIP ABDUCTED AB ROLLOUT 2-3XFAILURE
3. CABLE PALLOF PRESS 2-3X8-12
4. HIGH/LOW KETTLEBELL CARRIES 2-3X50 FT
TOTAL CORE STRENGTH
1. HEAVY FARMERS CARRY 2-3X50 FEET
2. AB WHEEL/BB ROLL OUTS 2-3X12-20
3. VERTICAL CABLE PRESS (USE ROPE) 2-3X6 STAGGERED EACH WAY/LUNGE POSITION
4. OVERHEAD HELD CARRIES 2-3X50 FEET
– NECK TRAINING MENU –
1. DB NECK FLEXION
BACK SUPPORTED
3 SETS : 20-15-12
2. SEATED NECK EXTENSION
USE HEAD HARNESS + WEIGHT/CABLE RESISTANCE
3 SETS : 20-15-12
3. DB/BODYWEIGHT SIDE NECK FLEXION
SIDE LYING
2 SETS : 15-15
*START EASY WITH NECK TRAINING SO YOU DON’T GET TOO SORE AND CAN’T MOVE YOUR NECK. MAYBE YOU DON’T WANT A THICK NECK, BUT IT WILL HELP WITH OVERALL STABILITY AND BRACING. IT WILL ALSO SAVE YOU FROM TENSION HEADACHES, NECK DISCOMFORT FROM HARD TRAINING WHEN YOU STRENGTHEN THIS REGION.
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*EACH GREEN HEADING INDICATES 1 SPLIT TRAINING SESSION IN ORDER AS LISTED BELOW AND THE MUSCLE GROUPS OF FOCUS EACH DAY
*6 DAY TRAINING SPLIT
*ACCESSORY WORK ABOVE
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— TRAINING/INTENSITY TECHNIQUE(S) OF THE WEEK —
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GENERAL PROGRESSIVE OVERLOAD
STRAIGHT 8’S
DROPSETS
REST PAUSES
GENERAL HYPERTROPHY PYRAMIDS
SUPERSETS
VERY HIGH REPS
SPLIT CHANGE COMING SOON….
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QUAD DOMINANT/HAMS
CALVES/LIGHT GLUTES
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PREHAB/ACTIVATION
SHOULDER OPENERS/FRONT RACK MOBILITY
SUPER SQUAT MOBILITY
ANKLE/FOOT MOBILITY
PSOAS STRETCH/RELEASE
HIP ADDUCTION + ABDUCTION
HIP AIRPLANES
COSSACK SQUAT
SINGLE LEG SQUAT OFF BLOCKS
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1. NORDIC LEG CURL
BAND DELOAD OR TOUCH AND GO
4 SETS : FAILURE
2. DB BULGARIAN SPLIT SQUAT
REAR FOOT ELEVATED JUST BELOW KNEE HEIGHT
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8 + REST PAUSE 4
3. HACK SQUAT
OPTIONS : PENDULUM SQUAT/LINEAR HACK SQUAT/SMITH MACHINE/BB
HIP WIDTH STANCE + TOES SLIGHTLY POINTED OUT
4 SETS : 12-12-10-5 + DROP 12
4. CANNONBALL LEG PRESS
FEET LOW ON PLATFORM + CLOSE V STANCE
4 SETS : 25-20-15-12 + REST PAUSE 6
5. SUMO STANCE STRADDLE LIFT
WIDE ATHLETIC STANCE
FLEXION + EXTENSION FROM DEFICIT ON BLOCKS
4 SETS : 12-12-10-5 + DROP 12
6. EXTENDED RANGE SEATED LEG EXTENSION
INSIDE HIP WIDTH STANCE
PLACE PAD ON BETWEEN YOUR SHINS AND PAD FOR INCREASED ROM
3 SETS : FAILURE
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ACCESSORY WORK
A1. BANDED TIBIALIS RAISE
SEATED WITH BAND RESISTANCE FROM ANCHOR POINT
3 SETS : 12-12-12
SUPERSET WITH
SEATED ANKLE INVERSION (INWARD) & EVERSION (OUTWARD)
VERY LIGHT GLUTE BAND OR THERABAND OR BODYWEIGHT ONLY
3 SETS : 12-12-12
A2. STANDING BB SPLIT STANCE CALF RAISE
3 SETS : 12-12-12 (24 TOTAL WITH BOTH SPLIT POSITIONS)
A3. SEATED UNILATERAL CALF RAISE
3 SETS : 12-12-12 + DROP 12
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SHOULDERS/LIGHT CHEST
LIGHT TRICEPS/ABS
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PREHAB/ACTIVATION
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
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1A . HIGH TO LOW CABLE CROSSOVER REAR DELT FLY
4 SETS : 12-12-10-10 + DROP 12
1B. REVERSE GRIP CABLE FRONT RAISE
USE W BAR + SHOULDER WIDTH GRIP
3 SETS : 25-20-15
1C. SEATED DB LATERAL RAISE
3 SETS : 25-20-15
2. SEATED DB SHOULDER PRESS
VERY HIGH INCLINE
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8 + REST PAUSE 4
3. INCLINE BB BENCH PRESS
30 DEGREE INCLINE
4 SETS : 12-12-10-10 + DROP 12
4. STANDING CABLE CROSSOVER REAR DELT PULLBACK
PULLEY SET BELOW STANDING SHOULDER HEIGHT
4 SETS : 12-12-10-10 + DROP 12
5. STANDING CABLE CROSSOVER LATERAL RAISE
3 SETS : 15-15-15
6. CHEST FOCUSED DIPS
4 SETS : 12-12-10-10 + DROP 12
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ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
B. LOWER ABS OR AB CIRCUIT (SEE MENU ABOVE)
C. NECK SIDE FLEXION + EXTENSION (SEE ABOVE)
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RECOMMENDED :
ALPHA GLUTES/
ACCESSORY WORK DAY
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1. JOIN “ALPHA GLUTES” TO INCORPORATE THOSE WORKOUTS
2. LOOK AT THE ACCESSORY WORK IN THESE WORKOUTS
THAT YOU AREN’T CURRENTLY DOING
3. FIX YOUR LEAKS!
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BACK/LIGHT BICEPS
TRAPS/ABS
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PREHAB/ACTIVATION
RHOMBOID RELEASE USING TENNIS BALL
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. DB CHEST SUPPORTED SEAL ROW
4 SETS : 12-12-10-10 + DROP 12
2. SNATCH GRIP LAT PULLDOWN
BEHIND THE HEAD
4 SETS : 12-12-10-10 + DROP 12
3. MED D GRIP LAT PULLDOWN
SHOULDER WIDTH D GRIP
4 SETS : 25-20-15-10
4. UNILATERAL PLATE LOADED HIGH ROW
4 SETS : 12-12-10-10 + DROP 12
5. LYING CABLE PULLOVER
NARROWER GRIP EACH SET
( OUTSIDE SHOULDER WIDTH – SHOULDER WIDTH – CLOSE TOGETHER)
FROM FLOOR POSITION
3 SETS : 15-15-15
6. DB PREACHER CURL
4 SETS : 12-12-10-10 + DROP 12
7. VERY HIGH INCLINE DB SHRUG/ROW
CHEST SUPPORTED
3 SETS : 15-15-15
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ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
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HAMSTRING DOMINANT/QUADS
LIGHT GLUTES/CALVES
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PRE-HAB/ACTIVATION
PVC PIPE SHOULDER OPENERS
HIP EXTENSION/SUMO PREP
PIRIFORMIS RELEASE
HIP INTERNAL/EXTERNAL ROTATION
COSSACK SQUAT
FROG PUMPS
SINGLE LEG HIP THRUST WITH HIP SHIFT
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1. BODYWEIGHT LEG EXTENSION
BAND DELOAD
4 SETS : FAILURE
2. SUMO STANCE RDL/DEADLIFT
1-2 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8 + REST PAUSE 4
3. DB RDL
FEET TOGETHER + TOES SLIGHLTY ELEVATED
4 SETS : 12-12-10-10 + DROP 12
4. LEG PRESS
WIDE STANCE + FEET HIGH ON PLATFORM
4 SETS : 25-20-15-10
5. DB GOBLET SQUAT
INSIDE HIP WIDTH STANCE + HEELS ELEVATED
4 SETS : 12-12-10-10 + DROP 12
6. SEATED LEG EXTENSION
LEGS TOGETHER + BAND DELOAD
USE DROPS OR REST PAUSES AS NEEDED
2 SETS : 35-35
7. LYING LEG CURL
LYING MACHINE OR LYING CABLE
USE DROPS OR REST PAUSES AS NEEDED
2 SETS : 35-35
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ACCESSORY WORK
A1. SEATED DB TIBIALIS RAISE
HEELS ON EDGE OF BENCH + DB BETWEEN FEET
3 SETS : FAILURE
A2. UNILATERAL SEATED CALF RAISE
3 SETS : 10-10-10 + REST PAUSE 5
A3. LEG PRESS CALF RAISE
VARY FOOT POSITION EACH SET
3 SETS : 20-20-20
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CHEST/LIGHT BACK
LIGHT DELTS/NECK
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PRE-HAB/ACTIVATION
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. SEATED CABLE REAR DELT PULLBACK
4 SETS : 12-12-10-10 + DROP 12
2. INCLINE DB BENCH PRESS
30 DEGREE INCLINE
4 SETS : 8-8-8-8 + DROP 8 + REST PAUSE 4
3. DECLINE BB BENCH PRESS
4 SETS : 12-12-10-10 + DROP 12
4. LYING CABLE CROSSOVER FLY
NO ATTACHMENTS ON CABLES
4 SETS : 12-12-10-10 + DROP 12
5. SEATED HIGH TO LOW CABLE ROW
SHOULDER WIDTH D GRIP
4 SETS : 12-12-10-10 + DROP 12
6. MACHINE CHEST PRESS
3 SETS : 25-20-15
SUPERSET WITH
MED BALL SQUEEZE PRESS FROM SEATED POSITION
PALMS ON BALL AND PRESS AWAY FROM BOTTOM OF THE CHEST
WHILE ISO HOLDING A CONTRACTION ON THE BALL (THINK SQUEEZE PRESS)
3 SETS : FAILURE
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ACCESSORY WORK
A. NECK FLEXION + EXTENSION (SEE ABOVE)
B. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
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BICEPS/TRICEPS/TRAPS
FOREARMS/ABS
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PRE-HAB/ACTIVATION
BAND SHOULDER OPENERS
HANGING LAT STRETCH
SHOULDER INTERNAL/EXTERNAL ROTATION
UPPER TRAP STRETCH WITH BARBELL
BICEP/TRICEP MASH ON TENNIS BALL
DB RADIAL + ULNAR DEVIATION
DB SUPINATION + PRONATION
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BICEPS
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1. MACHINE PREACHER CURL
INSIDE SHOULDER WIDTH GRIP
TUCK YOUR ARMPITS IN
4 SETS : 8-8-8-8 + DROP 8 + REST PAUSE 4
2. INCLINE DB HAMMER
45 DEGREE INCLINE
4 SETS : 12-12-10-10 + DROP 12
3. WIDE GRIP EZ BAR CURL
BICEP BLASTER
4 SETS : 12-12-10-10 + DROP 12
4. CHIN GRIP LAT PULLDOWN
INSIDE SHOULDER WIDTH GRIP
3 SETS : 15-15-15
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TRICEPS
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1. SEATED CABLE UNILATERAL OVERHEAD TRI EXTENSION
GET DEEP STRETCH + CABLE BEHIND THE HEAD
4 SETS : 10-10-10-10 + REST PAUSE 5
2. DOUBLE ROPE CABLE TRI PRESSDOWN
USE 2 ROPES FOR WIDER POSITION
3 SETS : 15-15-15
3. SEATED EZ BAR OVERHEAD TRI EXTENSION
WIDE TO NARROW GRIP EACH SET
OUTSIDE SHOULDER WIDTH-SHOULDER WIDTH-INSIDE SHOULDER WIDTH-HANDS TOGETHER
4 SETS : 12-12-10-10 + DROP 12
4. CLOSE GRIP NEUTRAL BB BENCH PRESS
SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + DROP 8 + REST PAUSE 4
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TRAPS
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1. STANDING SNATCH GRIP BB SHRUG
4 SETS : 12-12-10-10 + DROP 12
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FOREARMS
FLEXORS/EXTENSORS
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1. DB RADIAL + ULNAR DEVIATION
1 SET : 12
2. DB SUPINATION + PRONATION
1 SET : 12
3. CABLE WRIST CURL BEHIND THE BACK
3 SETS : 25-20-15
4. CABLE WRIST EXTENSION
3 SETS : 25-20-15
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ACCESSORY WORK
A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)
*******
****FOR QUESTIONS ON THE TRAINING, USE THE COMMENT ICONS AND AEP HEAD COACH ADAM H. WILL ANSWER ANY QUESTIONS ANYBODY MAY HAVE. KEEP IN MIND THERE IS PROGRAMMING FOR BEGINNER, INTERMEDIATE, AND ADVANCED TRAINING.
**FOR CARDIO/CONDITIONING PROTOCOLS, CONSULT WITH YOUR COACH BASED ON YOUR PERSONAL NEEDS/GOALS.
**IF YOU’RE ON NUTRITION MANAGEMENT COACHING, DON’T FORGET TO CHECK IN ON WHATSAPP MESSENGER BI WEEKLY/WEEKLY/MAYBE MORE DEPENDING ON YOUR LEVEL OF MANAGEMENT. ALSO YOU COULD BE ON ADVANCED MANAGEMENT AND BE USING THE WORKBOOK TOOL AS WELL. THAT NEEDS TO BE FILLED OUT AND SENT WEEKLY AS WELL.
On quad dominant leg day (EXTENDED RANGE LEG EXTENSION) just pick a weight you can control and take it out as far as you you can rep wise. I was 20+ every set using only 100lbs on the stack, but doing every rep with intent and an agressive contraction at the top