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Intense Leg Workout

- Leg/Lower Body Emphasis -

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**WORKOUT SUMMARY (+ CLICK TO ENLARGE)**
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Hanging Band Swap (Band Optional)	#1,#2,#3	3	30" per leg	30-60"	5	N/A

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Here's collegiate superstar and NFL athlete Blake Sims performing a single leg swap variation using the hanging band technique. Single leg swaps are incredible exercise for improving foot and ankle stability and reinforcing proper alignment throughout the lower leg complex. Add in the added oscillations of the hanging band technique and the level of instability force the individual to aggressively activate their feet, ankles, and core as well as maintain proper spinal alignment. Anything but intense full body innervation will result in failed attempts and the inability to maintain balance. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Hanging Band Reverse Dynamic Lunge with Standard or Bamboo Barbell (Hanging Band Optional)	#1,#2,#3	4	4-6 per side	1.5-3 minutes	8-9	2",3",4",1-2"

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OPTION #1

If you want to improve the quality if your lunges and split squats stop mindlessly rushing through them and instead focus on dialing in your form with smooth hand controlled eccentric isometrics. Here’s an example I’m demonstrating here with reverse lunges using the hanging band technique. You can also use a traditional barbell with or without the hanging band protocol.

The hanging band technique combined with the eccentric isometric protocol is one of the single most effective methods I know of for improving body mechanics as there’s an inordinately high level of proprioceptive feedback coming through the body that the lifter can use to fine-tune their movement.

Notice my body alignment as everything is aligned both anteroposteriorly as well as mediolaterally. In other words there’s no energy leaks or misalignment. If there were it would literally be impossible to performing these without losing balance. The only thing that allows me and my clients to complete difficult movements such as these is the frequent and consistent use of properly performed 90 degree eccentric isometrics.

If you’re unable to perform movements such as these with substantial weights, don’t bash the movements saying they’re ineffective. Instead accept the fact that you need to work on your body mechanics and muscle function.

OPTION #2

Here's a great way to create eccentric induced co-contraction where the athlete has to fire their glutes of the back leg and hip flexors of the front leg in order to pull into position. This helps the lifter pull into the lunge position rather than just letting gravity push them down. These also provide loading concentric hip flexion to the front leg on the knee drive phase.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Reverse Depth Drop	#1,#2,#3	3	3-4	45-60"	8	2"

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OPTION #1

The box jump and depth drop is an excellent combination power movement for improving jump performance, speed, and overall power output. The reverse depth drop is one of my favorite lower body deceleration drills as it places the body into a more hip dominant position compared to the traditional depth drop. As a result it's much easier on the knees than the standard depth drop (moving forward) as the hips are able to sit back more and absorb more force with less anterior/forward knee drift. Here are two of my NFL guys Josh Hawins and Ike Onike showing how it's done as we used this and other similar techniques to get their vertical jumps well beyond 36 plus inches. In fact we tested Josh at over 42 inches before last season.

OPTION #2

This next exercise is a front curled barbell squat. It’s similar to goblet squats however it has 7 additional benefits.

It’s probably the single most natural & user friendly squat I’ve ever used.
Although similar to a goblet squat, the front curled squat tends to be more conducive for maintaining optimal t-spine, shoulder, & neck mechanics as the arms can spread apart naturally (external rotation of the shoulders) rather than feeling overly crowded.
The front curled squat is also similar to a front rack kettlebell squat. While the front rack kettlebell squat is one of my personal favorites, some individuals find them very awkward requiring a learning curve. The front curled squat on the other hand doesn’t have these issues.
One of the most common statements every athlete will make after first performing the front curled squat is how intense they were not only on the legs but also the core & upper body as well as the shoulders, biceps, upper back, &abs.
Few gyms have dumbbells that exceed 100 lbs often limiting goblet squats. The barbell version has no such limitations.
The front curled squat reinforces an upright torso & punishes the lifter if they excessively bend over at the waist even more so than a goblet squat.
The front curled squat is perhaps the single most versatile squat & can be modified dozens of ways.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Longitudinal Glute Bridge Chest Press	#4 & #5	2-3	6 (3 per side)	60"	4-6	3"

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OPTION #1

This single leg longitudinal glute bridge chest press will blast your chest and upper body pressing muscles while also targeting your posterior chain, balance, core, and stability. Watch video for detailed overview.

OPTION #2

This next exercise is a single leg glute bridge on the foam roller which is an amazing glute and hamstring exercise. If you don't have a foam roller you can simply keep you foot on the ground or an unstable surface.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bridge the Gap Bulgarian Split Stance RDL & Row	#4 & #5	2-3	5 per side	60-90"	7	2-3"

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OPTION #1

The Bridge the Gap Protocol is a technique that increases foot & ankle activation during lower body drills or in the hands & wrists during pushups. Passive feet & ankles is one of the most common problems during lower body movements such as squats, hinges, lunges, & more. Additionally without proper foot & ankle activation it’s literally impossible to perform any lower body exercise correctly as activation begins with the foot & ankle complex then impacts everything up the kinetic chain. The bridge the gap protocol reinforces proper foot and ankle activation as you’re essentially eliminating arch support & forcing the foot to screw into the floor. Once you return to normal variations you’ll be pleasantly surprised how well your feet and ankles are firing.

OPTION #2

NOTE: Mini band and back foot roller are optional. If you have a foaml roller or medicine ball you can place your back foot on that or simply on the floor.

Here‘s a brutal upper back, lat and glute exercise with the Sling Shot Lunge protocol with 90 deg Eccentric Isometrics. Here are seven key benefits.

The slingshot lunge involves taking a mini band preferably heavy duty such as from Mark Bell Slingshot & attaching it to both feet while using a slider, roller, or disc. My personal favorites are Flex Disc Fit shown here. Use code DRJOEL for 20% off. Alternate version without disc shown in vid 2.
Although the glutes & posterior chain receive direct stimulation & tension, the primary goal of using the slingshot lunge protocol is to create eccentric induced co-contraction.
Co-contraction during the eccentric phase of an exercise is one of the most important elements to mastering body mechanics as the research shows this is how we produce the most neuromuscularly sound & efficient eccentric contractions & sarcomere elongation.
This concept is very similar to that of using the upper back & lats on bench press to help pull the weight down (i.e. Powerlifting style).
We never want to let gravity simply push our body into position but instead we want to actively pull our body & the load into position by aggressively co-contraction & firing our reciprocal muscles on the eccentric.
On the lunge that means the harder the glute & hamstring fire on the back leg, the greater the eccentric tension & intramuscular elongation of the glutes & hamstrings on the front leg.
Besides teaching proper eccentric activation these are incredibly therapeutic on the hips & spine as they reinforce proper alignment & neural firing patterns.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Partner Nordic Hamstring Drops or Lying Leg Curls	#6 & #7	2	6-8	60"	8-9	N/A

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OPTION #1

In 2018 ESPN Sport Center posted a very impressive video of an athlete performing a full ROM non-assisted Nordic Hamstring Curl (aka hamstring drop) #hamstringchallenge. Some of my athletes were curious if they could perform the exercise. Here’s one of my NFL running backs and GSP sponsored athletes Marquell Beckwith nailing it using a controlled eccentric isometric. Ironically I’ve been working with Marquell for well over 2 years and this is the first time I’ve had him perform these. He literally nailed it on his second attempt. So you may be asking how was he able to jump right into this exercise and nail it without prior practice or experience on the movement? The answer is consistently performing eccentric isometrics on foundational lower body movements such as hip hinges, squats, and lunges.

By performing these basic yet fundamental movements patterns with proper technique particularly when used in conjunction with eccentric isometric training protocols, this maximizes the athletes strength, muscular development, stability, mobility, soft tissue health, power, joint health, proprioception, and overall physiological performance. As a result the athletes can transfer these various biomotor capabilities into any and all physical activities whether that be running, sprinting, jumping, cutting, kicking, hitting, throwing, and even novel or unique exercises that they’re unaccustomed to such as the Nordic hamstring curl.

OPTION #2

The BANA 2:1 (bilateral assisted negative accentuated) training protocol is one of the best ways to improve hamstring strength and size while also helping to prevent injuries to the posterior chain.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Hanging Band Good Mornings	#6 & #7	2	5	75-90"	8-9	2-3"

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OPTION #1

Good mornings performed using the hanging band technique HBT style is a great way to tax the entire posterior chain while ensuring the individual stays tight and locks the movement in with great motor control. The oscillations and perturbations produce increased muscle activation, motor unit recruitment, proprioception, and tension. This is a great way to master the hip hinge.

OPTION #2

Here’s a combo single leg Good Morning into a Jump & Rapid March. These are incredibly advanced & should only be performed by athletes who have mastered their movement with 90 degree Eccentric Isometrics.

Speaking of when it comes to performing advanced variations such as those I post, the key to successfully completing them is by first mastering your movement with 90 deg Eccentric Isometrics on the basic foundational movement. Then your body will have gone through the appropriate neuromuscular re-education & physiological re-wiring needed to perform any & all functional movements you throw as it as you will have mastered your body mechanics.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Isometric Squat	#8,#9,#10	1-3	2-5	75-90"	7-9	2-4"

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Technique, form, body mechanics, and muscle function are absolutely critical. In fact, research demonstrates that much of the musculoskeletal pain we experience is directly related to our muscle dysfunction, faulty body mechanics, and movement aberrations (Read more about this topic in my articel: https://www.advancedhumanperformance.com/blog/pain-science-exercise). Unfortunately mastering your body mechanics & muscle function is oftentimes easier said than done. This is particularly true of complex movements such as squats. So how does one actually learn to move or squat properly?

The answer lies in performing precisely and methodically executed eccentric isometrics. Now I’m not talking about simply collapsing down into the bottom of a squat, then pausing for a few seconds while you mindlessly hang out on your tendons & ligaments. In fact, that’s a bastardized version of an eccentric isometric and will in no way do anything to improve your squat not to mention your strength, muscular development, or joint health.

Instead I’m talking about performing the eccentric isometric with painstaking attention to sensory signals & proprioceptive feedback using Jedi-like focus and warrior-like intensity. In simple terms that means performing a slow & controlled eccentric while staying incredibly tight then pausing in the naturally stretched position while attending to as much somatosensory feedback as possible

So why is this so effective?

Our bodies can provide all of the necessary feedback, coaching & cuing we need. We simply have to know how to listen to the sensory feedback coming from our proprioceptive mechanisms and we’ll begin to use the “sense of feel” to make subtle adjustments and fine-tune our movement. The best way to do this is through eccentric isometrics.

This also means learning to sense where the natural stopping point & optimal ROM is which happens to be somewhere between 90 deg and parallel (110 deg) as I show here with 495 pounds.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
OPTIONAL: Hanging Band Leg Curl Pullup Double Leg Version	#8,#9,#10	2	5	60-90"	7-8	2-3"

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If you’re looking for an exercise that absolutely annihilates the hamstrings yet also improves lower body mechanics you’ll want to start incorporating this unique movement. Here’s one of my awesome clients Leslie Petch demonstrating a Hanging Band Pullup Leg Curl in both a unilateral and bilateral fashion. There are 7 reasons why this leg curl variation is so brutally effective at torching the hamstrings.

There are 7 reasons why this leg curl variation is so brutally effective at torching the hamstrings.

This leg curl requires incredibly strict knee flexion mechanics as it literally forces your body into a tight and rigid position with little if any room for deviations. Even if you’re able to miraculously work around these constraints, any cheating, shifting, wiggling, or compensation, will cause the weight to swing in an uncontrollable fashion which will also cause your whole body to swing.
If you ever watch individuals perform leg curls they almost always have faulty alignment at some area of their lower body whether it’s the knees, hips, ankles, or feet. Even on TRX and Swiss ball variations you can slightly get away with these aberrations. With the hanging band pullup leg curl you’ll be forced to assume perfect alignment in the lower body.
A very common problem on leg curls is trying to curl past 90 degrees. Like most movements the 90-degree position represents the optimal stopping point not only for achieving maximal recruitment but for instilling optimal movement mechanics. Although most leg curl variations can be manipulated and forced into positions that involve excessive range of motion, the hanging band pullup leg curl is one in which that’s literally impossible to do so. You’ll be forced to assume 90-degree positions whether you want to or not.
On a similar note, many individuals will perform the extension or stretched position of a leg curl with too much range of motion by allowing the leg to fully straighten at the bottom. When performing any leg curl the end range of motion should terminate just before the leg straightens by maintaining a very slight bend (10-20 degrees). Fully straightening the leg can pull on the hamstring tendon and also cause excessive lumber extension. This hanging band leg curl variation requires the lifter to terminate the bottom end range of motion at just the right point. If you straighten the leg completely the weight will slide off the leg.
Lack of dorsiflexion is another very common problem I witness on leg curls. Like most lower body movements, maintaining a dorsiflexion position is critical as it promotes optimal lower body mechanics, posterior chain activation, and full body tension. With the hanging band pullup leg curl the only way the band will stay on the legs and not slip off is if the feet and ankles are held in a 90-degree dorsiflexion position.
Another common problem on leg curls is the need to compensate for weak hamstrings by over-extending the lumbar spine. This is something you’ll typically see on lying leg curls. This leg curl variation makes this compensation pattern impossible particularly when holding the mid-range pullup position. The only way you can lift the weight during these is by firing the hamstrings aggressively as no other strategy will get the job done .
A nice bonus feature of this leg curl is that it torches the upper back, lats, biceps, grip, and core due to the isometric pullup hold. Besides acting as total backside hypertrophy builder, it also does wonders for postural alignment and spinal positioning.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
OPTIONAL: Bottoms Up Split Stance Overhead Kettlebell Press on Slide Board (Slide Board Optional)	#8,#9,#10	2	3-4 per side	60-75"	5	2-3"

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OPTION #1

Here's a great way to minimize low back extension and clean up your overhead pressing mechanics as anything but incredibly strict form won't suffice. Maintain full body tension from head to toe and don't let your hips and low back sag forward.

OPTION #2

The double offset sounds complicated in theory but it’s quite simple in practice. There’s essentially 2 forms of offset loading involved; one is the actual load being heavier on one side, and the other is the use of different training tools in each hand. While one arm is essentially performing a relatively standard overload movement in the form of a heavy dumbbell press, the other arm is performing a lighter yet highly unstable pressing variation in the form of a bottoms-up press. The goal is to transfer the same crisp and proper mechanics produced from the bottoms-up kettlebell technique to the arm that’s simultaneously pressing the heavier dumbbell on the opposite side.

Once mastered, the movement should appear seamless and synchronized as if you were using the same tools and loads on each side with no visible differences in body position and mechanics. This requires in incredibly high degree of neuromuscular coordination, body awareness, sensory integrated movement, and mental engagement.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Landmine Belt Squat Goblet Squat Eccentric Isometrics or Max Effort Leg Press Machine	No Superset	1	12-20	N/A	9-10	2-4"

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OPTION #1

Want to improve the effectiveness of your goblet squats? Try combining them with belt squats as shown here with the landmine goblet belt squat combo. Notice how the video illustrates 90 degree eccentric isometrics which is optimal unless you’re soon to be competing in a powerlifting or olympic lifting competition. 4 benefits of this squat.

As great as goblet squats are, the upper body & core oftentimes ends up being the limiting factor. As a result the legs don’t always get thoroughly taxed. So what’s the solution? Combine the belt squat with the goblet squat.
One of the most common problems on goblet squats is collapsing in the bottom position rather than sticking the 90 deg position. With that said, the belt squat is one of the most effective squat variations to teach people not to collapse & use excessive ROM. In fact, going below parallel on these feels very unnatural & awkward especially when combined with anterior loading. As a result the lifter is more likely to apply ideal 90 deg squat mechanics that.
During any anterior loaded squat they tend to place the lifter into a more upright position than traditional squats. While there is nothing inherently wrong with this, a more upright torso takes stress off the posterior chain such as the glutes. By combining the hanging belt squat with these anterior loaded squats it balances out the load and keeps the lifter’s torso in a similar angle as a barbell squat thereby placing equal stress on the quads, glutes, & hamstrings.
This specific squat combination is very low back friendly as all of the weight is kept very close to the center of mass. For individuals who have a difficult time finding squat variations they can load with heavier weights while still taking stress of the joints, this combination of anterior loading mixed with the belt squat is perfect.

OPTION #2

If you're going to perform leg press it needs to be done with proper technique and controlled repetitions. Adding accommodating resistance with bands makes the movement even more effective as it increases tension in the top position where the muscles are typically allowed to rest. With this protocol this ensure constant tension throughout. You can also simply perform this exercise without the bands.