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12
26
2020

NEW | DAILY TRAINER | DEC 26 THRU JAN 2

Daily Trainer


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ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
BLACK HILLS BARBELL | @blackhillsbarbell
90 DAYS TO ALPHA | @90daystoalpha
PERSONAL FB : ADAM HUNSAKER

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NEW CURRENT SPLIT

UPDATED DEC 18. 2020

– HAMSTRINGS/LIGHT QUADS/LIGHT GLUTES/ANTERIOR CALVES

– SHOULDERS/LIGHT CHEST/LIGHT BACK
TRAPS/NECK

– ALPHA GLUTES/ABS

– BACK/LIGHT CHEST/LIGHT BICEPS
POSTERIOR CALVES

QUADS/HAMSTRINGS/LIGHT GLUTES

CHEST/LIGHT SHOULDERS/LIGHT BACK
TRICEPS/TRAPS

ALPHA GLUTES/ABS/CALVES

NECK/BICEPS/TRICEPS/FOREARMS

SPLIT CHANGE COMING SOON…

 

FREQUENTLY ASKED QUESTIONS :

EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION. ACCESSORY WORK IS ALSO LISTED ALONG WITH PREHAB/MOBILITY/ACTIVATIONS.

ALL STANCES, POSITIONS, AND CUES WILL BE LISTED BELOW EACH EXERCISE

REP RANGES AND INTENSITY VARIABLES WILL VARY AND WILL BE LISTED AND EXPLAINED

ALPHA GLUTES IS IT’S OWN MEMBERSHIP THAT CAN BE ADDED TO THE DAILY TRAINER OR DONE EXCLUSIVELY

REST DAYS ARE RELATIVE TO EACH PERSON, IF YOU WOULD LIKE MORE PERSONAL
MANAGEMENT, I’D RECOMMEND YOU DID MANAGEMENT COACHING THAT HANDLES YOUR NUTRITION AND TRAINING VARIABLES AS THEY PERTAIN TO YOU

IF YOU HAVE QUESTIONS, CLICK THE COMMENT BUBBLES

KEY TRAINING/INTENSITY VARIABLES OF THE WEEK

REP TEMPOS : WE ARE ONLY USING A 3 POINT TEMPO WITHOUT THE CONCENTRIC HOLDING COMPONENT. SEE THIS CHART FOR REFERNCE

4 Point Tempo

SUPERSETS
CLUSTER SETS
DROP SETS
REST PAUSES
PROGRESSIVE OVERLOADING
PYRAMIDS
HIGH REPS

___________________________________

THIS WEEKS SPLIT

HAPPY NEW YEAR . LET’S TRAIN!!!

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HAMSTRINGS/QUADS
LIGHT GLUTES/ANTERIOR CALVES

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PREHAB/ACTIVATION/MOBILITY

SHOULDER OPENERS/FRONT RACK MOBILITY
SUPER SQUAT MOBILITY
ANKLE/FOOT MOBILITY
PSOAS STRETCH/RELEASE
HIP INTERNAL & EXTERNAL ROTATION
HIP AIRPLANES
COSSACK SQUAT

SINGLE LEG SQUAT OFF BLOCKS

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ANTERIOR CALVES
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1. SEATED HANGING DB TIB RAISE
LEGS HANGING WITH DB HELD BETWEEN FEET
DORSIFLEX YOUR ANKLE
4 SETS : 25-25-25-25

SUPERSET WITH

 ANKLE EVERSION & AVERSION
BODYWEGHT MOTION ONLY
MAY NEED TO PHSICALLY MOVE YOUR ANKLE TO ASSIST THE MOTIONS
3 SETS : 10-10-10

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1. NORDIC HIP EXTENSION LEG CURL
DONE FROM GHR OR LAT PULLDOWN
OR INVERSE CURL MACHINE
*YOU START IN THE NORDIC CURL POSITION, BUT USE
HIP EXTENSION AS YOU HOLD THE LEG CURL
4 SETS : FAILURE + DROP 8 LAST SET WITH LYING LEG CURL
TEMPO CUE : 3:1:1

2. B STANCE/UNILATERAL DB RDL
DB OFF HAND LOADED FROM LEAD LEG (OPPOSITE SIDE)
4 SETS : 8-8-8-8 + REST PAUSE 4
TEMPO CUE : 3:0:1

3. BB SUMO STANCE DEADLIFT
WIDE STANCE WITH TOES OUT
JUST OUTSIDE SHOULDER WIDTH GRIP
WARM UP SETS TILL YOU’RE FEELING GOOD
4 SETS : 8-6-4- (4-4-4 CLUSTER SET)
TEMPO CUE : 0:1:1
*THIS MEANS CONTROLLED DROPS ON THE NEGATIVES,
PAUSED IN THE BOTTOM WITH TENSION, AND STRONG
POSITIVES

4. RFE HANGING BB SPLIT SQUAT
REAR FOOT ELEVATED
BB SUSPENDED UNDERNEATH YOU
LONGER STRIDE LEGNTH
4 SETS : 10-10-10-10 + DROP 10

5.  SEATED LEG EXTENSION
HIP WIDTH STANCE
*I’VE BEEN USING THIS ISOMETRIC HOLD IN EXTENSION
UPON WHICH YOU LIFT YOUR HIPS UP AND DOWN WHILE
HOLDING THIS CONTRACTION AND ITS NASTY. TRY IT.
3 SETS : 30-20-10
TEMPO CUE : 1:0:1

SUPERSET WITH

SEATED LEG CURL
FEET TOGETHER
3 SETS : 30-20-10

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SHOULDERS/LIGHT CHEST
LIGHT BACK/TRAPS/NECK

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PREHAB/ACTIVATION/MOBILITY

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. INCLINE CHEST SUPPORTED DB LATERAL RAISE
4 SETS : 15-15-15-15 + DROP 15
TEMPO CUE : 2:0:1

SUPERSET WITH

INCLINE CHEST SUPPORTED DB SHRUG
TRY AND ROUND YOUR THORACIC SPINE FOR A
DEEPER STRETCH
4 SETS : 12-12-12-12
TEMPO CUE : 2:1:1

2. BENT OVER CABLE REAR DELT RAISE
LET DB’S KINDA COME BEHIND YOU IN THE BOTTOM
4 SETS : 15-15-15-15 + REST PAUSE 8
TEMPO CUE : 1:0:1

3. STANDING ECCENTRIC
SNATCH GRIP BB PUSH PRESS

OFF THE BACK
WARM UP SETS TILL YOU’RE FEELING GOOD
4 SETS : 8-6-4- (4-4-4 CLUSTER SET)
TEMPO CUE : 3:0:1

4. BB WIDE GRIP UPRIGHT ROW
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-15-15-15 + REST PAUSE 8
TEMPO CUE : 1:0:1

5. CHEST SUPPORTED BB ROW
WIDE GRIP
4 SETS : 12-12-12-12
TEMPO CUE : 2:0:1

SUPERSET WITH

CHEST FOCUSED DIP
NEUTRAL GRIP
PLACE BAND AROUND YOUR BACK FOR ADDED TENSION
IF NEEDED
4 SETS : 12-12-12-12

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NECK
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*done with head harness and cable setup

1. SIDE LYING NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 15-15

2. *INCLINE LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 15-12-10

3. *LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 15-12-10

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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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RECOMMENDED :
ALPHA GLUTES/
ACCESSORY WORK DAY
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ACCESORY WORK MENU LINK IS OUT IN THE WORKOUT LINKS AREA

ALPHA GLUTES | NECK | CALVES | ABS | MOBILITY WORK | CONDITIONING

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
LIGHT BICEPS
POSTERIOR CALVES

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PREHAB/ACTIVATION/MOBILITY

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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POSTERIOR CALVES
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1. SINGLE LEG BENT KNEE STANDING
CALF RAISE

UNILATERAL DB LOADING & TOES ELEVATED
4 SETS : 12-12-12-12
TEMPO CUE : 2:1:1

2. KNEELING SPLIT STANCE 
CALF RAISE
VERY SHORT SPLIT STANCE
3 SETS : FAILURE
TEMPO CUE : 2:3:1

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1. STANDING CROSS BODY D GRIP CABLE ROW
ADD SLIGHT ROTATION AND THIS NAILS THE LOWER LATS
PULLEY SET FOR SLIGHTLY HIGH TO LOW MOTION
3 SETS : 12-12-12
TEMPO CUE : 3:0:1

2. BB YATES ROW
 SHOULDER WIDTH SUPINATED GRIP
4 SETS : 12-12-12-12 + REST PAUSE 6
TEMPO CUE : 1:0:1

3. CLOSE CHIN GRIP LAT PULLDOWN
INSIDE SHOULDER WIDTH GRIP
CUE THIS FOR LOWER LATS
WITH ELBOWS IN TIGHT

4 SETS : 15-15-15-15 + DROP 8
TEMPO CUE : 3:0:1

4. LAT PULLDOWN
WIDE GRIP
4 SETS : 15-15-15-15 + DROP 8
TEMPO CUE : 2:0:1

5. SMITH MACHINE GUILLOTINE BENCH PRESS
WIDE GRIP
4 SETS : 15-15-15-15

6. STANDING DB CURL WITH EXTERNAL ROTATION
SUPINATED SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + REST PAUSE 4

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ACCESSORY WORK

A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)

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QUADS/HAMSTRINGS
LIGHT GLUTES

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PRE-HAB/ACTIVATION/MOBILITY

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.  LEG PRESS
SUMO STANCE
4 SETS : 15-15-15-15
TEMPO CUE : 2:0:1

2. BB FRONT SQUAT
ATHLETIC STANCE WITH TOES OUT
HEELS ELEVATED
WARM UP SETS TILL YOU’RE FEELING GOOD
4 SETS : 8-6-4- (4-4-4 CLUSTER SET)
TEMPO CUE : 3:1:1

3. BODYWEIGHT LEG EXTENSION
4 SETS : FAILURE
PLAY WITH LEG SPACINGS
TEMPO CUE : 4:2:1

4. GOOD MORNING
INSIDE HIP WIDTH STANCE
I USED MY HACK SQUAT
CAN USE BB AS WELL
4 SETS : 12-12-12-12
TEMPO CUE : 1:0:1

5. FRONT RACK DB DUCK WALK LUNGE
STAY LOW ON THE QUADS IN
ALTERNATING LUNGE PATTERN
3 SETS : FAILURE

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CHEST/LIGHT SHOULDERS/LIGHT BACK
TRICEPS/TRAPS

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PRE-HAB/ACTIVATION/MOBILITY

SHOULDER OPENERS
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS

SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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 CALVES
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1A. STANDING UNILATERAL DB DONKEY CALF RAISE
3 SETS : 12-12-12 + DROP 12
TEMPO CUE : 2:3:1

2. SQUATTED CALF RAISE
GO HARD UP ONTO YOUR TOES. THIS IS NASTY
3 SETS : 15-15-15
TEMPO CUE : 2:3:1

SUPERSET WITH

2. ROCKING TIB RAISE
ROCK FROM PLANTAR FLEXION INTO DORSIFLEXION
3 SETS : 20-20-20
TEMPO CUE : 1:0:1
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1.  30 DEGREE INCLINE DB FLY
HANG THORACIC SPINE OFF THE TOP
OF THE BENCH TO CREATE AND EXXAGERATED ARCH
3 SETS : 12-12-12
TEMPO CUE : 2:0:1

2. STANDING CABLE CROSSOVER
REAR DELT PULLBACK

MIDDLE OF THE ROAD INCLINE SETTING
3 SETS : 15-15-15

SUPERSET WITH

INCLINE CHEST SUPPORTED DB
LATERAL RAISE

3 SETS : 15-15-15

3.  DB BENCH PRESS FROM GLUTE BRIDGE POSITION
THIS CREATES A DECLINE PRESS POSITION
PUT FEET ON BENCH AND BRIDGE UP
WARM UP SETS TILL YOU’RE FEELING GOOD
4 SETS : 8-6-4- (4-4-4 CLUSTER SET)
TEMPO CUE : 2:1:1

4. STANDING HIGH TO LOW CABLE FLY
4 SETS : 15-15-15-15 + DROP 8
TEMPO CUE : 1:0:1

5. LYING BB PULLOVER
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-10-10
TEMPO CUE : 2:1:1

SUPERSET WITH

CHEST SUPPORTED DB ROW
FIRST 2 SETS PULL LOW WITH NEUTRAL GRIP
LAST 2 SETS PULL HIGHER WITH WIDER OVERHAND GRIP
4 SETS : 15-15-15-15
TEMPO CUE : 2:0:1

6. CABLE TRI PRESSDOWN
SHOULDER WIDTH NEUTRAL GRIP
CAN BE DONE WITH LIFTING STRAPS OR
PRIME ROT8 HANDLES
3 SETS : 20-20-20
TEMPO CUE : 1:0:1

SUPERSET WITH

LOW PULLEY CABLE FACE PULL
LOW CABLE SETTING AND ROPE ATTACHMENT
3 SETS : 15-15-15
TEMPO CUE : 3:0:1

 

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ACCESSORY WORK

A. ALPHA GLUTES (GO GET THE MEMBERSHIP
FOR THESE WORKOUTS – 5$/MONTH)

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NECK/BICEPS/TRICEPS
FOREARMS
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PRE-HAB/ACTIVATION/MOBILITY

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
————————————————————

*done with head harness and cable setup

1. LATERAL NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 15-15

2. *INCLINE LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 15-12-10

3. *LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 15-12-10

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1. STANDING CABLE CURL
SUPINATED SHOULDER WIDTH GRIP
3 SETS : 20-20-20

SUPERSET WITH

CLOSE GRIP CABLE TRI PRESSDOWN
3 SETS : 20-20-20

2. SEATED DB COMMORFORD CURL
ARMS TURNED WAY OUT WITH
SUPINATED GRIP
4 SETS : 8-8-8-8 +DROP 8

SUPERSET WITH

SEATED DB OVERHEAD TRI EXTENSION
SINGLE DB HELD IN PALMS
4 SETS : 8-8-8-8 + DROP 8

3. INCLINE CHEST SUPPORTED
SPIDER DB HAMMER CURL
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-12 + DROP 6

SUPERSET WITH

CLOSE GRIP DB BENCH PRESS
DB IN NEUTRAL POSITION AND
ELBOWS TIGHT TO SIDES
4 SETS : 12-12-12-12 + DROP 6

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FOREARMS
FLEXORS/EXTENSORS
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1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15

SUPERSET WITH

2. DB SUPINATION + PRONATION
2 SETS : 15-15

3. UNILATERAL DB WRIST EXTENSION
BENCH SUPPORTED
3 SETS : 20-20-20

SUPERSET WITH

BB WRIST FLEXION
BENCH SUPPORTED
3 SETS : 20-20-20

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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.

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Black Hills Barbell

Black Hills Barbell is a top tier gym located in the Heart of the Black Hills aimed at bringing you the best possible training experience with 24/7 access and smartphone coaching tools to accompany your club membership. Our equipment has been hand selected by a top coach and highlights our club being well equipped for many training styles. Don’t just exercise, execute.

LOCATION

23855 Hwy 385
Hill City, SD 57745


605-381-3533

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