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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Goblet Squat on BOSU Ball or Unstable Surface + Heavy Barbell Lunges	#1,#2,#3	3-4	4-5 Goblet Squars + 2-3 Heavy Lunges (per side)	90"	8,9,10	2-3"

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PART 1

Stability training gets a bad wrap. Yes, I know what you’re thinking! Most studies show stability training such as this to be ineffective. But guess what, those studies are carried out by lab rats who have little to no coaching skills on human subjects who have little if any prior experience building a proper foundation of motor control, foot & ankle strength, and proper strength training technique. This is just another example showing how flawed many strength training research studies are & how they perpetuate misinformation in the industry.

All it tells us is that under conditions with poorly coached subjects who have no semblance of motor control using lab rat instructors to carry out these studies then yes stability training will likely be ineffective.

For instance if I were to take a new client including one’s who had prior strength training experience then threw them on the Terra-Core & had them perform squats, guess what??? It would likely be an absolute disaster.

Now lets take another scenario. If I had the same athlete & took 4-8 weeks to teach them proper body mechanics, foot & ankle activation, body alignment, postural control, and full body stability using 90 degree eccentric isometrics, guess what happens? They’re able to crush these stability exercises.
Additionally all of the training we went through the 4-8 weeks prior to this point makes more sense to the athlete as they can see why learning proper mechanics was so important as that’s ultimately what allowed them to successfully complete these. It’s almost like a light bulb kicks on & they can see exactly why we spent time mastering the basics with 90 degree eccentric isometrics using the exact cues we implemented so meticulously as it’s these subtle elements that were necessary for completing the unstable drills.

In other words these unstable exercises help to reinforce everything we discussed such as optimal 90 deg angles, foot and ankle activation, neutral spinal alignment, full body tension, straight feet, and eccentric isometric principles as anything less results in them having great difficulty completing these movements. Simply, if they rely on the foundational concepts we’ve engrained up to that point they’ll crush it. If not then it will be a mini disaster.

So stop taking research studies as face value and learn how to logically and rationally analyze everything!!!

PART 2

This first exercise is heavy barbell lunge. In this video tutorial you'll see 3 examples of double bodyweight lunge/split squats as demonstrated by myself, my figure athlete Leslie Petch, & my brother Joshua Seedman. Besides building incredible strength & size in their own right, the ability to perform heavy lunges & split squats is one of the soundest measures & assessments of functional strength & performance.

For example, most lifters can cheat their way through heavy squats & deadlifts by relying on a number of compensations patterns, form deviations, asymmetries, imbalances, misalignment, & various forms of muscle dysfunction. On the other hand, heavy lunges & split squats are the grand equalizer as any significant deviations or compensations will prohibit a successful lunge. Simply, heavy lunges expose just about any weakness structurally, biomechanically, or neuromuscularly from head to toe.

Here are 2 lunge goals. First, aspire to hit double your bodyweight. For example, in the video I hit 405lb & weigh 195lb and my brother hits 405lb & weights 185lb. A second goal is to lunge 75% of your max squat.

I can just about guarantee the only way you can hit these numbers is to use eccentric isometrics with 90 degree joint angles. In fact, if you train with deep ATG squats and other sub-optimal positions you’ll find it nearly impossible to reach these lunge numbers as you’ve likely developed a number of dysfunctions as well as compromised your biomechanics & neuromuscular efficiency. For 10 years I trained with ATG squats, the heaviest I could ever lunge was 185lb before I lost balance & felt pain in my knees, hips & back. In addition, ATG squats ultimately limited my overall strength & impaired sustainable size gains. Finally, I could barely squat but once every 2 weeks because I was in so much pain. The same results occurred with my athletes. 90 deg EI’s changed everything. Simply, I went from a max lunge of 185lb to hitting 405lb. Like 90 deg EI’s or not – results speak for themselves.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
AB Rollouts for the Oblique Slings: Single Leg Bear Crawl Rollouts	#1,#2,#3	3	3-5 per side	60"	8	1-2"

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MAIN OPTION (HARDER OPTION)

The contralateral hip drive position can also be applied to ab rollouts as Leslie shows here. Make sure you master the standard bear crawl ab rollout first before attempting these single leg bear crawl (bear dog) variations as the difficulty is inordinately high. The contralateral hip drive position which engages both the anterior and posterior oblique slings combined with the anti-extension component of the ab rollout literally fires up the abs and core to unusually high levels.

EASIER OPTION

(Note: If you don't have access to a trap bar simply use a standard barbell).

Here is a deceptively brutal single leg ab rollout on a trap bar. This may not look like a large or difficult movement but performing ab rollouts with a trap bar (particularly with the top handles) is one of the most challenging anti-extension core exercises you’ll ever attempt. I recommend starting with the kneeling variation, then progressing to the bottom handles, before progressing to the feet. The trap bar rollout has several distinct benefits over other ab rollouts.

The trap bar provides a substantial leverage disadvantage in comparison to a normal ab rollout making the concentric phase (the portion where you roll the weight back to the starting position) exponentially more difficult thereby maximizing intramuscular tension to the core. Trap bar rollouts also crush the lats, triceps, chest, & shoulder stabilizers similar to pullovers.
They’re much more shoulder friendly because of the wider neutral grip. Most if not all ab rollouts involve a close pronated grip which can commonly cause shoulder issues when performing any type of repeated shoulder flexion/extension pattern. This variation resolves that.
Trap bar rollouts help eliminate sagging hips & excessive range of motion via hyperextension that so many liters employ with rollouts. If you roll out too far with these not only will it be nearly impossible to pull the bar back to the starting position but the bar will also twist & rotate rather than staying parallel to the ground. That's because too much force will be driving into the bar with horizontal force vectors rather than vertical force vectors.
Besides adding weight to the lifter’s back one of the best ways to progress this is to simply add load to the barbell as the heavier load creates greater friction forces the lifter must overcome to move the bar back to the starting position.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Kneeling Dumbbell Snatch	#1,#2,#3	3	4-5	60-90"	6-8	1-2"

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Nearly every workout I program for an athlete, bodybuilder, or powerlifter, I implement at least one explosive movement. At least half of the time this includes some form of an Olympic weightlifting variation including cleans, snatches, jerks/push presses, jump shrugs, power shrugs, etc. However, I don’t always use the traditional barbell for performing these. In fact over the last several years I periodically (approximately every 3 or 4 workouts) implement dumbbells into variations of Olympic lifts such as cleans, snatches, and explosive overhead movements. In this video you’ll see me and one of my NFL athletes Marquell Beckwith performing hang snatches and hang cleans below the knee in an isolateral fashion (two dumbbells instead of one).

Dumbbell snatches and cleans can also be performed from a kneeling position as demonstrated by NFL Offensive Lineman Darrell Williams and collegiate high jumper Bailey Weiland. The kneeling position requires even more hip drive, motor control, and full body stability not to mention proper mechanics. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg RDL and Clean or Bulgarian Split Stance RDL and Row with Trap Bar	#4,#5,#6	3	4-5 per side	60-90"	8-9	2-3"

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OPTION #1

Olympic lifts are incredible movements for improving athletic performance particularly elements dealing with power, speed, explosiveness, & even strength & force production. However, balance & stability, particularly unilateral aspects, are equally important attributes typically not addressed during Olympic lifts. Additionally, aspects of symmetry & motor control when comparing sides of the body (left vs. right) in all biomotor capabilities are critical.

Unfortunately most lifters have one side of the body they favor oftentimes producing & contributing to greater imbalances & deficits in strength, power, mobility, stability, & motor control, ultimately leading to greater risk of injury. These can be further ingrained during traditional bilateral movements including double leg jumps & traditional Olympic lifts. Performing Olympic lifts from a single leg base particularly with eccentric isometric RDL’s helps resolve many of these issues.

OPTION #2

The split stance Bulgarian bent over RDL & row with a trap bar blasts the entire posterior chain including the upper back, lats, rear delts, glutes, hamstrings, spinal erectors. Focus on hitting a few rows per RDL then standing back up before repeating the sequence several times per leg. This protocol helps minimize low back fatigue while also killing 2 birds with 1 stone as you’re combining RDL’s & rows into the same drill. With that said, there are 7 reasons why this bent over row is so effective.

Eliminates momentum common with bent over rows. Due to the fact you’re in a stride or split stance position with a semi-inline foot placement, you’ll be forced to use strict form in order to maintain control of your body and load.
Stretches both the hip flexor and extensor. Few exercises involve stretching the hip extensor and hip flexor muscles of opposing legs. This is one of the few exercises that does so as you hold a combination lunge and hinge position. Essentially the front leg allows eccentric elongation of the glutes and hamstrings while the back leg involves eccentric lengthening of the hip flexor. This does wonders for lumbo-pelvic hip function and alignment as well as overall posture.
Addresses balance and stability. Because you’re holding a stride or lunge-style position with a narrow base of support, you’re simultaneously working on lower body balance and stability while also crushing your entire posterior chain. As a result this is also a great foot and ankle strengthening exercise.
Addresses symmetry in lower body. If you have asymmetries or imbalances from side to side (which most lifters do), this bent over row variation will quickly expose it. Spend several sessions cleaning up your form on this exercise and I can guarantee you you’ll significantly improve these issues and improve your overall muscle function.
Crushes the upper regions of the back and lats. Performing bent over rows while holding a stride/lunge variation of a hip hinge creates a slightly more upright position than most bent over rows as it modifies the angle of pull. As a result this slightly more upright position tends to target the higher regions of the upper back and lats that are responsible for postural control as well as giving the appearance of a massive frame.
Involves a more low-back friendly row. Most bent over rows can be quite strenuous on the low back and spine. Although this is oftentimes a result of faulty mechanics and various imbalances/weaknesses, performing bent over rows from a split stance or lunge position is actually more friendly on the spine and low back.
Allows a more natural dumbbell row position. Performing bent over dumbbell rows can be tricky as the dumbbells tend to get in the way of the legs. Unfortunately this can cause the lifter to change or modify their rowing technique in order to avoid running into their knees and thighs. The split stance position creates a more narrow hip position (the dumbbells only have to move around one hip rather than two) thereby allowing the dumbbells sit very naturally to the sides of the torso. This creates a much more natural rowing position and comfortable path of movement.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Ipsilateral Incline Dumbbell Row	#4,#5,#6	2-3	4-6	60"	3-4	2"

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OPTION #1

The ipsilateral incline dumbbell row is not only surprisingly difficult but it also does wonders for improving horizontal pulling mechanics and rowing form. It actually feels quite similar to a renegade row in terms of core activation and anti-rotation except it’s impossible to cheat or twist your body. Here’s one of my NFL quarterbacks Taylor Heinicke showing how it’s done while also producing a strong isometric squeeze in the contracted position.

Incline dumbbell rows are some of my favorite rowing exercises for crushing the upper back and lats. Unfortunately there’s very little core and abdominal activation occurring throughout as the lifter is simply resting his or her chest against the bench. By performing these in an ipsilateral fashion not only does the lifter create a strong muscle mind connection with the lats as a result of being forced to slow the movement down and use smooth form but this taxes the daylights out of the entire core. In fact, many of my athletes will comment that it feels like they’re about to be yanked off the side of the bench unless they aggressively fire their core and maintain tall and rigid posture. Any deviation in spinal alignment or core activation will make these nearly impossible to perform especially with appreciable loads.

The ipsilateral row is also one of the most effective rowing exercises I’ve ever used for teaching proper range of motion during rows and horizontal pulls. Most individuals overstretch in the bottom position of rows while allowing excessive protraction and shoulder rounding. In addition many lifters tend to over-pull or over-row in the in the contracted position allowing the elbow to move too far past the torso. Doing either of these will destabilize the spine making it difficult to maintain body position and motor control. As a result the lifter will be required to terminate the end range of motion at the appropriate position which happens to be more compact than what’s typically preached in the fitness industry. In other words it ingrains crisp 90-degree mechanics with optimal ROM not excessive ROM. Read more HERE.

OPTION #2

The alternating kettlebell row (dumbbells also work well) from the Glute Ham Raise station (GHR) blast the entire posterior chain including the lats, glutes, hamstrings and more.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Floor Press with Feet on Stability Ball	#4,#5,#6	2-3	3-5	60-90"	5	2"

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OPTION #1

Although there are dozens of common technique errors during the bench press one of the most common is excessive low back arch & lumbar extension. Besides producing various energy leaks & structural impairments up the kinetic chain it’s also potentially problematic for spinal health & low back pain.

While it’s important to maintain a “big chest” while keeping the shoulders depressed & retracted during chest presses (which may result in a very mild arch), many individuals compensate by producing excessive extension through their lumbar spine. A majority of the extension should occur through their upper back & t-spine while keeping the lumbar spine relatively neutral. Yes, excessively arching the back may shorten the bar path, however, unless you’re a professional powerlifter, the neutral spinal position is far superior.

With that said the 90 degree knee bend position with feet on a stability ball is a perfect way to resolve this. Here’s why.

The normal leg raise or 90 deg leg raise positions (although very effective) involve intense hip flexor activation which for some folks can place too much tension on the low back. In contrast, elevating the feet on a bench although effective for eliminating hip flexor tension can also allow the athlete to relax and deactivate their core since they’re essentially resting their feet on a fixed surface with no consequences for relaxing their core. However, stabilizing the feet on a more unstable surface such as stability ball provides the perfect combination of factors. That’s because it provides the optimal biomechanical position for optimizing a neutral spine yet also produces the appropriate internal neuromuscular activation patterns that are most conducive to optimizing lumbopelvic hip function & spinal neutrality. Read more + 10 other variations for fixing low back arc on bench press in full article at https://www.advancedhumanperformance.com/blog/bench-press-low-back-arch

OPTION #2

This next exercise is a decline glute bridge chest press with dumbbells. Notice the head off position which allows cervical elongation rather than compression. This helps optimize posture and pressing mechanics.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Squatting Offset Lat Pulldowns	#7 & #8	2	4-5 per side	60"	3-4	2-3"

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Cable exercise such as lat pulldowns, rows, and straight arm pulldowns are also quite conducive for performing offset training. Simply place one hand closer to the center of the bar and the other hand closer to the outside of the bar then switching midway through the set. The goal is to not let the bar tilt or twist. The inside arm (the one closest to the center) will be the dominant arm in this method. Similar to the above pullups, lock the core and keep proper postural alignment as my awesome client Leslie shows here. As an added bonus, try throwing in the squatting lat pulldown method as she shows here as it provides a massive degree of core activation and full body motor control.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Kneeling Bottoms Up Overhead Press with Plates (Use Light Plates if Too Challenging)	#7 & #8	2	4-5	60"	3-4	2"

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If you've ever tried a bottoms-up press with kettlebells, you'll immediately understand the difficulty this next exercise poses. The bottoms-up plate press is done in the exact same manner as the kettlebell version, only using plates, but the height of the plates as well as their awkward nature makes this a more grueling variation. Remember, as the plates get heavier, they also get taller and harder to balance. Be prepared to focus like a Jedi as this may be one the more difficult exercises you'll ever attempt.

If it still doesn't provide enough of a challenge you can always try these in a kneeling fashion on a bench. This is another one of my personal favorites for both exposing and correcting dysfunctional mechanics throughout the body as anything but perfect technique will result in a failed attempt. If you really want to take these a step further you can always try them eyes closed.

Besides requiring incredible core strength the kneeling position forces the lifter to find the optimal amount of thoracic extension to maintain balance of their body and the load. Lack of t-spine mobility or compensation with lumbar extension will result in loss of stability giving the lifter immediate feedback about body mechanics.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Kickstand Front Curled Barbell Squat Jumps	#9 & #10	3	2-4 per side	90"	8-9	2",3",4"

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This kickstand front curled jump squat provides unilateral benefits of single leg training while eliminating the common pitfalls such as extreme balance limitations that typically minimize power output.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Lateral Lunge on Slide-Board: Goblet Variation	#9 & #10	2-3	4-6 per side	60-75"	6-7	2-4"

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Later or side lunges as demonstrated by my awesome clients Leslie Petch are incredible movements that have direct transfer to many athletic and functional tasks. Unfortunately many lifters have a tendency to collapse and go excessively deep on these. And yes that means the Cossack squat is in fact reinforcing faulty mechanics and dysfunctional body positioning. That’s because they emphasize contortionist mechanics for the lower body that can lead to injury and inflammation.

And no they don’t enhance mobility or quality of movement like many coaches and lifters erroneously believe. Instead they oftentimes degrade mobility due to inflammation and agitation of joints/connective tissue produced from excessive range of motion and hanging out on the tendons and ligaments. Just like the squat or any other movement pattern we want an ideal and natural range of motion not excessive or maximal range of motion.

In essence aim for (approximately) 90-degree joint angles, parallel positions, and perpendicular joint segments. Fortunately the slideboard helps to reinforce this notion as using excessive depth and collapsed mechanics will cause unnecessary strain on the hips making it feel nearly impossible to perform without injury. To control the lateral lunge the lifter will be required to use crisp and rigid mechanics (including the hip hinge) with ideal range of motion. Read more HERE.