DAILY TRAINER : APRIL 18 THRU 25
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
————————————————————
ACCESSORY WORK MENU
————————————————————
***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 CARDIO/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. INCLINE CHEST SUPPORTED BAND EXTENSION
LIGHT RESISTANCE BAND
3 SETS : 15-12-10
2. LYING DB/PLATE RAISE
BACK SUPPORTED/WEIGHT ON FOREHEAD
3 SETS : 15-12-10
3. DB/BODYWEIGHT LATERAL 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.
——————————————————–
——————————————————–
*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
—————————————————————
— TRAINING/INTENSITY TECHNIQUE(S) OF THE WEEK —
.
.
SMALL SPLIT CHANGE
GENERAL PROGRESSIVE OVERLOAD
STRAIGHT SETS
HYPERTROPHY PYRAMIDS
DROPSETS
VERY HIGH REP PYRAMIDS
REST PAUSE SETS
.
.
——————————————–
QUAD DOMINANT/HAMS
CALVES/LIGHT GLUTES
——————————————–
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
______________________________________
—————————–
CALVES
—————————–
A1. SEATED BAND TIBIALIS RAISE
FROM FLOOR POSITION WITH BAND TENSION JUST BELOW TOES
PULL FEET TOWARDS SHINS
3 SETS : 15-12-10
SUPERSET WITH
BAND RESISTED INVERSION (INWARD) & EVERSION (OUTWARD)
LIGHT BAND TENSION FROM BODY SIDE BELOW TOES
3 SETS : 10-10-10
A2. HACK SQUAT CALF RAISE
STANDING + BENT OVER POSITION
TOES ELEVATED + HIP WIDTH STANCE
SUB : DONKEY CALF RAISE
3 SETS : 20-20-20
A3. SEATED CALF RAISE
HIP WIDTH STANCE + TOES ELEVATED
SMITH MACHINE/DBS/MACHINE
3 SETS : 15-12-10
___________________________________________________________
1. LEG PRESS
ATHLETIC STANCE + FEET MIDDLE OF PLATFORM
4 SETS : 15-12-10-8 + REST PAUSE 8
2. BB BULGARIAN SPLIT SQUAT
MEDIUM LENGTH STRIDE + 2X4 UNDER TOE SIDE
(FLOATING HEEL)
4 SETS : 8-8-8-8 + DROP 8
3. CANNONBALL HACK SQUAT/PLATZ HACK
MACHINE/DB/BB LOADING OPTIONS
HEELS ELEVATED ON FREE WEIGHT OPTIONS
4 SETS : 25-20-15-10
4. REAR FOOT ELEVATED SINGLE LEG RDL
USE PLYO BOX (OR SOMETHING ABOUT KNEE HEIGHT FOR RFE)
4 SETS : 15-12-10-8
5. SEATED LEG EXTENSION
INSIDE HIP WIDTH STANCE
OPTIONAL : BODYWEIGHT LEG EXTENSION
3 SETS : 30-30-30
SUPERSET WITH
REVERSE DECLINE LYING LEG CURL
DB/BAND/CABLE LOADING OPTIONS
3 SETS : 30-30-30
—————————————–
SHOULDERS/LIGHT CHEST
TRAPS/ABS
—————————————–
PRE-HAB/ACTIVATION
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
______________________________________ 1. SEATED CABLE CROSSOVER REAR DELT PULLBACK
SUB : DB + BAND VICTORY RAISE
3 SETS : 25-20-15
2. STANDING SNATCH GRIP BB PUSH PRESS
OFF THE BACK
4 SETS : 8-8-8-8 + DROP 8
3. SEATED NEUTRAL GRIP SHOULDER PRESS
MACHINE OR DB LOADING
4 SETS : 15-12-10-8 + REST PAUSE 8
4. LEANING UNILATERAL DB LATERAL RAISE
LEAN TOWARDS THE SIDE YOU’RE TRAINING
3 SETS : 25-20-15
5. TRI-SET :
REVERSE GRIP FRONT RAISE
SHOULDER WIDTH GRIP (CABLE/DB/BB)
3 SETS : 25-20-15
REVERSE PEC DECK FLY
3 SETS : 25-20-15
SEATED DB LATERAL SWING RAISE
LEAN SLIGHTLY FWD
3 SETS : 25-20-15
6. SEATED SNATCH GRIP BB SHRUG
OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 15-12-10 + DROP 10
____________________________________
ACCESSORY WORK
A. NECK FLEXION + EXTENSION (SEE ABOVE)
B. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
—————————————–
RECOMMENDED :
ALPHA GLUTES/
ACCESSORY WORK DAY
—————————————–
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!
—————————————–
BACK/LIGHT CHEST/ABS
LIGHT BICEPS
—————————————–
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
_____________________________________
1. STANDING CABLE STRAIGHT ARM PULLDOWN/PULLOVER
JUST OUTSIDE SHOULDER WIDTH GRIP
SUB : LYING DB/BB/EZ BAR PULLOVER
4 SETS : 25-20-15-10
2. CHEST SUPPORTED HIGH ROW
LOADING OPTIONS : MACHINE/INCLINE CHEST SUPPORTED/BENT OVER BB
4 SETS : 8-8-8-8 + DROP 8
3. LAT PULLDOWN
SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + REST PAUSE 8
4. SEATED D GRIP CABLE ROW
CLOSE D GRIP
4 SETS : 25-20-15-10
5. INCLINE PLATE LOADED BENCH PRESS
SUB : INCLINE BB/DB
4 SETS : 15-12-10-8
6. STANDING CABLE CURL
SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + DROP 8
_____________________________________
ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
—————————————————-
HAMSTRING DOMINANT/QUADS
LIGHT GLUTES/CALVES
—————————————————-
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
_____________________________________
—————————–
CALVES
—————————–
A1. STANDING TIBIALIS RAISE
HEELS ELEVATED
3 SETS : 20-20-20
A2. LEG PRESS CALF RAISE
SUB : STANDING CALF RAISE
FEET TOGETHER
3 SETS : 25-20-15
A3. SEATED CALF RAISE
ATHLETIC STANCE
LOADING : MACHINE/DB ON LEGS
3 SETS : 25-20-15
_______________________________________________________
1. SUMO STANCE STRADDLE LIFT
3 SETS : 15-12-10-8 + REST PAUSE 8
2. DB RDL
INSIDE HIP WIDTH STANCE + TOES ELEVATED
4 SETS : 8-8-8-8 + DROP 8
3. LYING LEG CURL
SUB : LYING DB LEG CURL
HIP WIDTH STANCE
4 SETS : 15-12-10-8 + REST PAUSE 8
4. HACK SQUAT
SUB : DB CANNONBALL SQUAT
INSIDE HIP WIDTH STANCE + TOES SLIGHTLY OUT
4 SETS : 15-12-10-8
5. DB GOBLET SPLIT SQUAT
LONG STRIDE
4 SETS : 8-8-8-8 + DROP 8
6.BB GOOD MORNING
INSIDE HIP WIDTH STANCE
OFF THE PINS
3 SETS : 15-15-15
————————————————
CHEST/LIGHT BACK
LIGHT TRICEPS/TRAPS/NECK
————————————————
PREHAB/ACTIVATION
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
______________________________________
1. REVERSE GRIP BB BENCH PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + DROP 8
2. HIGH INCLINE SMITH MACHINE PRESS
OUTSIDE SHOULDER WIDTH GRIP
SUB : BB/DB
4 SETS : 15-12-10-8 + REST PAUSE 8
3. SEATED CABLE FLYS
SUB : DB FLOOR FLYS
4 SETS : 25-20-15-10
4. SEATED CABLE ROW
SHOULDER WIDTH D GRIP
SUB : BENT OVER DB ROWS
4 SETS : 15-12-10-8
5. CHEST FOCUSED DIPS
4 SETS : 15-12-10-8 + REST PAUSE 8
6. WIDE GRIP CABLE TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH GRIP
SUB : BANDED PRESSDOWN
4 SETS : 8-8-8-8 + DROP 8
——————-
TRAPS
——————-
1. STANDING DB SHRUG
4 SETS : 15-12-10-8
_____________________________________
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)
—————————————————
BICEPS/LIGHT BACK
TRICEPS/LIGHT CHEST
FOREARMS
—————————————————-
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
______________________________________
———————————————————–
BICEPS
————————————————————
1. INCLINE DB CURL
SUPINATED GRIP (UNDERHAND/PALMS AWAY)
4 SETS : 8-8-8-8 + DROP 8
2. STANDING CABLE CURL
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + DROP 8
3. DB HAMMER CURL
4 SETS : 8-8-8-8 + DROP 8
4. SEATED REVERSE GRIP CABLE ROW
SHOULDER WIDTH GRIP
SUB : BENT OVER BB ROW (REVERSE GRIP)
3 SETS : 15-12-10
———————————————————————–
TRICEPS
————————————————————————
1. DB OVERHEAD TRI EXTENSION
HANDS TOGETHER ON ONE DB
4 SETS : 8-8-8-8 + DROP 8
2. UNILATERAL CABLE TRI PRESSDOWN
SUB : BAND PRESSDOWN
4 SETS : 8-8-8-8 + DROP 8
3. UNILATERAL CABLE KICKBACK
SUB : DB KICKBACK
4 SETS : 8-8-8-8 + DROP 8
4. NEUTRAL GRIP DB FLOOR PRESS
3 SETS : 15-12-10
————————————————————-
FOREARMS
FLEXORS/EXTENSORS
————————————————————-
1. DB RADIAL + ULNAR DEVIATION
1 SET : 15
2. DB SUPINATION + PRONATION
1 SET : 15
3. DB FARMERS WALK
2 SETS : FAILURE
CABLE WRIST FLEXION
2 SETS : 15-15
DB WRIST EXTENSION
2 SETS : 15-15
_____________________________________
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.