DAILY TRAINER : MAY 30 THRU JUNE 6
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 CARDIO/CONDITIONING ROUTINE CURRENTLY :
HIIT SPRINTS :
10/20 INTERVALS
10 SECONDS MAX EFFORT
20 SECONDS REST OR STEADY STATE
5-10 ROUNDS DEPENDING ON HOW I’M FEELING
– 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. BAND LOOK AWAYS
LIGHT BAND AROUND HEAD
2 SETS : 10-10 (BOTH WAYS)
2. BANDED NECK ACTIVATION
BAND AROUND HEAD WITH LOW ANCHOR POINT
PULL HEAD BACK INTO EXTENSION
2 SETS : 10-10
3. STANDING CABLE BAND FLEXION
LOW PULLEY + BAND AROUND FOREHEAD AND FACING AWAY FROM PULLEY
2 SETS : 15-15
SUPERSET WITH
STANDING CABLE NECK EXTENSION
LOW PULLEY + BAND AROUND HEAD AND FACING TOWARDS PULLEY
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 —
.
.
PYRAMIDS/GEN. PROG OVERLOAD
POWER + HYPERTROPHY
STRAIGHT SETS
POWER BODYBUILDING SUPERSETS
VERY HIGH REP PYRAMIDS
SPECIAL TEMPO SIGNATURES
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.
— EXERCISE OF THE WEEK —
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QUAD DOMINANT/HAMS
LIGHT GLUTES/ADDUCTORS
ANTERIOR CALVES
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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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ANTERIOR CALVES
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A1. SEATED UNILATERAL CABLE TIBIALIS RAISE
FOAM ROLLER UNDER CALF WITH BAND/STRAP AROUND UPPER FOOT
DONE FROM SEATED FLOOR OR BENCH POSITION
4 SETS : 15-15-15-15
2. ANKLE ROTATIONS
ROTATE ANKLES BOTH DIRECTIONS FOR A TOTAL OF 20 REVOLUTIONS/REPS
3 SETS : 20-20-20
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1. LYING LEG CURL
HIP WIDTH LEG SPACING
4 SETS : 25-20-15-10
2. HACK SQUAT
JUST INSIDE HIP WIDTH STANCE
4 SETS : 12-12-12-12 + DROP 12
3. DB BULGARIAN SPLIT SQUAT
SINGLE DB LOADED
1-2 FEEDER SETS FOR WARM UP
4 SETS : 5-5-5-5
SUPERSET WORKING SETS WITH
SEATED UNILATERAL LEG EXTENSION
HIP WIDTH STANCE
4 SETS : 5-5-5-5
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
*COACH’S NOTE : I’D RECOMMEND DOING THESE RIGHT NEXT TO THE LEG EXTENSION MACHINE FOR QUICK EXCHANGES. YOU’LL DO 1 LEG FULLY, THEN SHORT REST, AND THE OTHER.
4. SISSY SQUAT
FEET TOGETHER
4 SETS : FAILURE
5. SEATED BB GOOD MORNING
FEET INSIDE HIP WIDTH
4 SETS : 12-12-12-12 + DROPSET TO DB RDL WITH SAME WEIGHT TO FAILURE
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
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POSTERIOR CALVES/SHOULDERS
LIGHT BACK/TRAPS/ABS
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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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POSTERIOR CALVES
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1. STANDING SMITH MACHINE CALF RAISE
FEET TOGETHER + TOES ELEVATED
4 SETS : 15-15-15-15
2.SEATED DB CALF RAISE
SET DB’S ON QUADS + TOES ELEVATED
4 SETS : 15-15-15-15
___________________________________________________________1. REVERSE PEC DECK FLY
4 SETS : 25-20-15-10
4 SETS : 12-12-12-12 + DROP 12 BILATERALLY
3. SEATED MACHINE SHOULDER PRESS
1-2 FEEDER SETS FOR WARM UP
4 SETS : 5-5-5-5
SUPERSET WORKING SETS WITH
STANDING SNATCH GRIP BB PRESS
BEHIND THE HEAD
4 SETS : 5-5-5-5
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
4. SEATED CABLE CROSSOVER REAR DELT PULLBACK
4 SETS : 12-12-12-12 + DROP 12
5. HIGH INCLINE CHEST SUPPORTED DB LATERAL RAISE
4 SETS : 12-12-12-12 + DROP 12
6. DB CONTRA-LATERAL SHRUG
DB IN EACH HAND + ONE TO OVERHEAD POSITION + ONE AT YOUR SIDE
SHRUG BOTH SIDES UP AND MAKE SURE TO BOTH SIDES THAT WAY
4 SETS : 5-5-5-5 (DO BOTH WAYS FOR 10 TOTAL REPS)
SUPERSET WITH
NEUTRAL GRIP PULL UP
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : FAILURE
IF ASSISTED : STILL FAILURE
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
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ACCESSORY WORK
A. NECK TRAINING ( SEE ABOVE MENU)
B. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
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RECOMMENDED :
ALPHA GLUTES/
ACCESSORY WORK DAY
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ALPHA GLUTES | NECK | CALVES | ABS | MOBILITY WORK
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 CHEST/ABS
LIGHT BICEPS
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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. UNILATERAL LAT PULLDOWN
D GRIP HANDLE
4 SETS : 12-12-12-12 + DROP 12 BILATERALLY
2. CHEST SUPPORTED MACHINE ROW
SHOULDER WIDTH NEUTRAL GRIP
1-2 FEEDER SETS FOR WARM UP
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
4 SETS : 5-5-5-5
SUPERSET WITH
STANDING STRAIGHT ARM LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 5-5-5-5
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
3. SNATCH GRIP LAT PULLDOWN BEHIND HEAD
4 SETS : 12-12-12-12 + DROP 12
4. SEATED UNILATERAL CABLE ROW
D GRIP
4 SETS : 12-12-12-12 + DROP 12
5. DB NEUTRAL GRIP BENCH PRESS
4 SETS : 12-12-12-12
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
6. INCLINE DB SPIDER CURL
CHEST SUPPORTED
4 SETS : 12-12-12-12
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
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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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CALVES
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A1. STANDING TIBIALIS RAISE
HEELS ELEVATED + INSIDE HIP WIDTH STANCE
3 SETS : 15-15-15
A2. LEG PRESS CALF RAISE
INSIDE HIP WIDTH STANCE
3 SETS : 25-20-15
A3. SUMO STANCE SEATED CALF RAISE
TOES ELEVATED
3 SETS : 15-15-15
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1. SEATED LEG EXTENSION
INSIDE HIP WIDTH STANCE
4 SETS : 25-20-15-10
2.LYING LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : 12-12-12-12 + DROP 12
3. SUMO STANCE “WESTSIDE” BB BOX SQUAT
SUB : SUMO STANCE STRADDLE LIFT
VERY WIDE SUMO STANCE
1-2 FEEDER SETS FOR WARM UP
4 SETS : 5-5-5-5
SUPERSET WITH
DB RDL
INSIDE HIP WIDTH STANCE
4 SETS : 5-5-5-5
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
4. SEATED BB GOOD MORNING
FEET TOGETHER
4 SETS : 12-12-12-12
5. SMITH MACHINE BULGARIAN SPLIT SQUAT
SHORT STRIDE
4 SETS : 12-12-12-12 + DROP 12 WALKING LUNGES (24 TOTAL W/ BOTH SIDES)
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
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CHEST/LIGHT BACK
LIGHT TRICEPS/TRAPS
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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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1. HIGH TO LOW INCLINE CABLE FLYS
CHEST SUPPORTED
4 SETS : 25-20-15-10
2. LOW INCLINE DB BENCH PRESS
1-2 FEEDER SETS FOR WARM UP
4 SETS : 5-5-5-5
SUPERSET WITH
CHEST FOCUSED DIP
REAR FOOT ELEVATED ON BENCH
4 SETS : 5-5-5-5
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
3. VERY HIGH INCLINE SMITH MACHINE BENCH PRESS
WIDE GRIP
4 SETS : 12-12-12-12 + DROP 12 PUSH UPS
4. LAT PULLDOWN
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
5. CABLE TRI PRESSDOWN
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-12
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TRAPS
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1. HIGH INCLINE DB SHRUG
CHEST SUPPORTED
4 SETS : 12-12-12-12 + 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)
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NECK/BICEPS
TRICEPS/FOREARMS
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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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NECK
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1. BAND LOOK AWAYS
LIGHT BAND AROUND HEAD
2 SETS : 10-10 (BOTH WAYS)
2. BANDED NECK ACTIVATION
BAND AROUND HEAD WITH LOW ANCHOR POINT
PULL HEAD BACK INTO EXTENSION
2 SETS : 10-10
3. LYING DB NECK FLEXION
DB ON FOREHEAD + BACK SUPPORTED
2 SETS : 15-15
SUPERSET WITH
LYING DB NECK EXTENSION
DB ON BACK OF HEAD + CHEST SUPPORTED
2 SETS : 15-15
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TRICEPS
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1. SEATED UNILATERAL OVERHEAD CABLE TRI EXTENSION
NO ATTACHMENTS
4 SETS : 12-12-12-12
2. DB NEUTRAL GRIP CALIFORNIA PRESS
SHOULDER WIDTH NEUTRAL GRIP
SKULL CRUSHER ROTATES INTO CLOSE GRIP PRESS
4 SETS : 5-5-5-5 + DROP 5
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
3. CABLE NEUTRAL GRIP TRI PRESSDOWN
SHOULDER WIDTH GRIP + NEUTRAL POSITION
4 SETS : 25-20-15-10
4. TRICEP DIPS
SHOULDER WIDTH GRIP POSITION
3 SETS : FAILURE
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
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BICEPS
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1. DB PREACHER CURL
4 SETS : 5-5-5-5 + DROP 5
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)
2. BB DRAG CURL
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
3. UNILATERAL CABLE CURL
D GRIP HANDLE
4 SETS : 12-12-12-12
4. CHIN GRIP LAT PULLDOWN
INSIDE SHOULDER WIDTH GRIP
3 SETS : 12-12-12
TEMPO : 3:1:1 (3 SECOND NEGATIVE, 1 SECOND PAUSE, 1 SECOND EXPLOSIVE POSITIVE)2891
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FOREARMS
FLEXORS/EXTENSORS
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1. DB RADIAL + ULNAR DEVIATION
1 SET : 15
2. DB SUPINATION + PRONATION
1 SET : 15
3.BB WRIST CURL
BEHIND THE BACK
3 SETS : 25-20-15
4. CABLE WRIST EXTENSION
IN FLEXION + SHOULDER WIDTH GRIP
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.